How to cope with a Panic Attack

How to Get Rid of Panic Attacks

from wikiHow - The How to Manual That You Can Edit

Anxiety attacks can quickly be resolved and mitigated with the right treatment. Anxiety attacks are natures response to a primeval perceived threat. This is what kept us alive thousands of years ago and is still in our genetics to some degree.

Steps

1. Look at what reactions happen within your mind and body. Chemicals produced and released internally are the catalyst to all the symptoms of a anxiety attack. Your body is an amazing machine and the network of nerves and sensory receptors in the body transmit all the information as it is received. Our brain will transmit warnings through a complex cerebral cortex causing the decision process to kick into life. This in turn lets the good old brain know whether the actual problem is real or just your imagination playing havoc with you. If the correct buttons are hit, you will find that chemicals are released into the body and physical changes are the result. These can be as subtle as slight perspiration on the palms of the hand through to full on increased heart rate, restriction of breathing and possibly even fainting.
   
2. Consciously force your mind to say to itself that there is no threat and that it is ok to relax.Keep repeating this to yourself over and over in your mind and within a couple of minutes the seeds are planted within the subconscious. Once the seed is planted, it will work wonders. You are now running on auto pilot. For the subconscious is ultimately the part of the mind that keeps you alive every day.
   
3. Look at your environment, diet, health and lifestyle. In today's hustle and bustle of modern living, a lot of the sources and causes of anxiety attacks can be attributed to the way we live.
   
4. Banish those bad influences from your life that may be adding to your stress. If you feel like you can't get over your stress, it probably means you have an underlying issue or stressor that is causing you distress. Choose in your mind a path to deal with this, or choose to ignore it. In most cases dealing with the problem and working it out in your mind helps immensely.
   
5. If you experience an attack or feel like you are going to experience one, then don't react to the attack. Just accept it. Let it flow through you. Once you do this regularly, it will become easier for you to face panic attacks.
   

Tips

• Ensure that each and every day you try to change just a little bit of each to assist you in overcoming anxiety attacks altogether.
  
• Stay away from caffeine (coffee, energy drinks, etc.), drugs and alcohol
  
• Try some form of vigorous aerobic excersize like jogging, riding a bike, etc. This helps to process some of the adrenalin that is released into the blood stream during a panic attack and reduces the physical symptoms associated with it.
  
• Eat small amounts of wholesome food at regular intervals to maintain even blood sugar. Avoid simple carbohydrates like sugar, honey, white pasta, etc. as these metabolize very quickly and can contribute to a "roller-coaster" effect on blood sugar levels.
  

Related wikiHows

• How to Cope with Panic Attacks
  
• How to Survive With Anxiety and Panic Disorder
  
• How to Cope During a Panic Attack
  
• How to Deal With Anxiety
  
• How to Stop Panic Attacks
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get Rid of Panic Attacks. All content on wikiHow can be shared under a Creative Commons license.

Burn the Fat not the New Years Resolution

We all look at the new year with wide and bright eyes. We dream of what can be in a year that is still a blank slate. We know we can make things happen in a year that has not yet begun.

The sad thing is that even though we mean well, even though we have the best intentions, we soon realize that all the promises we made ourselves and our loved ones were actually made in a drunken stupor and you have no idea how you are going to accomplish everything that you want.

You realize that when the second week of the new year comes and goes, you somehow lose sight of your goal and you stop trying. You let that resolution go. In fact you are not alone. Studies have shown that up to 90% of all New Years Resolutions are broken before the first month of the year is past.

Yes, 90% of the promises you make to yourself are broken before January 31 of the year. The two biggest resolutions made and broken? Quit smoking and lose weight.

What causes the biggest failures in these resolutions? One of the main reasons is that you just don't know how to accomplish what you want. The other main reason is inaction or procrastination.

When it comes to weight loss, those two factors have derailed many in their attempt to shed a few pounds. You are not alone in this. Below is a video that confirms what I am saying. View the video then check out how you can stop procrastinating and learn the best ways to get your body to burn fat so you achieve your goal for the new decade beginning this year in 2010.



For more information, click on the link below. You will learn how to turn your body into a full fledged fat burning machine and shed the fat and pounds faster than you ever thought possible. You will have that lean, sexy and healthy body you dreamed of on December 31. And you will have that dream body in 2010. Stop procrastinating. Stop putting off until tomorrow. Stop making excuses. Get educated today.Click Here!

Is Yoga Right for You?
by: James Pendergraft


A lot of women perform yoga exercises not just to lose weight or maintain proper body weight but also because they want to be healthy emotionally and mentally. Yoga is also known to contribute to the decrease of a number of problems during menstruation, pregnancy, and menopause. There is research to prove this, but it’s easy to see the physical, mental, and emotional benefits evident on those women who practice yoga.

Yoga Helps You Cope with a Busy Lifestyle

If you are still undecided about yoga, then there are a number of things about it that will help you decide. One of these is its relevance to today’s world, even if it is one of the most ancient practices of all times.

Yoga is considered as the perfect solution that helps women cope with their busy days and the resulting mental and physical stress. This is especially true if they are working moms who need to deal with the pressures of both work and home. Sitting behind a desk or even driving a car for several hours every day would already result in a woman’s having shoulder and back problems that will not only affect their lives at the office but also at home when they are dealing with the family and household chores.

Choosing the Best Yoga Style Helps

Deciding if yoga is really right for you would also require you to choose the yoga style that will fit your lifestyle, personality, and needs. If you are a working mom, your yoga needs might differ from those women who are just working at the office for long hours every day. As such, it is very important to find the perfect teacher or trainer who has the right knowledge about yoga who is not only qualified and accredited but also compassionate and sensitive to what you really need.

Yoga Styles:

1)Vini Yoga. This is a personal practice that could be developed through the incorporation of meditation, proper breathing, and posture as well as prayer and rituals. The amount of all these aspects that could be incorporated into your yoga practice will have to be changed though as a woman and her needs change and develop. Therefore, if you are still a student or a young professional, then the physical aspects of yoga might be more important for you, while older women might focus more on the spiritual, mental, and emotional aspects.

2)Ashtanga Yoga. Also considered as the power yoga, this style is known to be flowing and athletic. Breathing is very important in this yoga style as a woman flows through a series of postures. This is able to generate a lot of sweat and body heat, thus helping women detoxify their bodies.

3)Ananda Yoga. This yoga style makes use of temperate poses. This is gently meditative and perfect for those who would like to practice a yoga style that helps them to look inwards so they can focus on making their emotions better

****************
About The Author

Abortion Clinics. Dr. James S. Pendergraft opened the Ocala Abortion Clinics in March 1996 to provide a full range of health care for women, including abortion clinics in orlando, physical examinations, family planning, counseling, laboratory services and sexually transmitted disease screening and counseling.
The author invites you to visit:
http://www.womenscenter.com

Make Your Own Energy Drinks and Save Thousands Per Year!

How to Make Homemade Energy Drinks

from wikiHow - The How to Manual That You Can Edit

Energy Drinks are the new rage with everyone from teen partygoers to serious athletes to the average person that just wants a pick-me-up before that long corporate reorganization meeting. The problem is, they can set you back a pretty penny if you have them more than once in a while. Luckily, they can be made easily, giving you stamina without breaking the bank.

Steps

1. Choose 1/2 gallon of a flavorful, non-carbonated beverage. Often filtered water and a powdered drink mix are a good choice.
   
2. Add 3 pinches of normal table salt (sodium chloride)
   
3. Add 1 to 2 pinches of potassium chloride based salt substitute.
   
4. Add liquid b-vitamin supplements (Add dosage depending on the amount of the finished drink you intend to consume per day. If you're going to consume the whole batch by yourself in one day, 1/2 to one dose is recommended.)
   
5. Add medical/food grade caffeine, no more than 200 mg per serving (See warnings below).
   
6. If desired, herbal extracts such as ginseng may be added, as well.
   
7. Shake and chill well.
   
8. Then put it in a bottle.
   

****
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Tips

****

• Low- or No-sugar mixes may seem to be counterintuitive for a beverage such as this, but sugar causes insulin to be produced in the body, and once it's metabolized you can have an "insulin low", leaving you less energetic than before. Even when choosing commercial energy drinks, often the 'diet' can is the way to go.
  
• Caffeine is bitter, and finding it in an easily dissolvable form may be difficult. Often it may be better just to leave it out, and take a caffeine tablet supplement (i.e. No-Doz, Vivarin). This also reduces the chance of overdose by poor measurement if you are unsure of yourself.
  
• Chilling the drink will help the flavor, masking the slightly off flavors that the salts and vitamins can add.
  
• Following steps 1 through 3 and leaving out the rest of the ingredients will yield an excellent, effective and cheap sports drink similar to Gatorade or PowerAde.
  

Warnings

• Caffeine overdose can be deadly. Do not consume more than your body is used to handling, and don't overdo it at that. Caffeine overdose symptoms include, but are not limited to, heart arrhythmia, coma, and death. Don't be stupid. Unless you have an analytical balance (scale for measuring milligram quantities of substances, usually costing several thousand dollars) do not attempt to estimate quantities of caffeine. Repeat: caffeine can be deadly.
  
• Some base beverages, such as iced tea, may already have some caffeine. Be aware of this when dosing.
  
• B-vitamins are generally beneficial at quantities over the Recommended Daily Allowance, but overdosing on some of them can have very unpleasant effects, as well. Niacin, or vitamin B-3, for example, can cause a very itchy skin rash and elevated body temperature at high dosages. Do not exceed the vitamin manufacturer's guidelines when planning your dosages.
  
• Herbs come with their own warnings, as well. Do your research before adding them to the mix.
  

Related wikiHows

• How to Stay Awake in Dull Meetings
  
• How to Stay Awake when Driving
  
• How to Stay Awake During School
  
• How to Have More Energy
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Homemade Energy Drinks. All content on wikiHow can be shared under a Creative Commons license.

How to Look Like You Are 20 Again

HOW TO GET THAT 6 PACK STOMACH AND LEAN 20 YEAR OLD BODY WITHOUT HOURS OF BORING WORK OUTS!

There are literally thousands of products and idea out there about how to get a lean and trim waistline. Now first of all, why do we seem so obsessed with having a lean mid-section?

There are a number of good reasons and bad reasons for wanting and having a healthy and lean mid-section.

Lets look at some bad reasons. One reason is that when you have a lean tummy, you must have a low body fat content or a high Body Mass Index or BMI. That usually means that you have to have less than 15% body fat and for most of us that really means less than 10% body fat. Body fat content that low will allow the muscles to pop. But having such a low body fat percentage means you have to eat and you may even need to eat a lot more than you eat now.

Plus a low body fat percentage means that if you are lost in the woods you will have less fat for your body to use so you will need to eat more and more often.

Now for some reasons to HAVE that lean midsection. Well, just like I mention above, you will have a low body fact content which is good for the body. Sure you will need to eat more and more often, but just think, if you love to eat you will get to eat more but not get fat...that is if you eat the right foods.

Having a lean body also means you have a higher metabolism rate which is the rate at which your body burn calories. Now when you have a high motabolism, your body burns more calories and it burns those calories more efficiently. This means you will also have more energy. In fact, if you shed just 10 pounds of body fat, you will be amazed at how much energy you gain. You will find that even without excersise your energy level will shoot through the roof. Your mind will become even focused and you will find you can finish task faster and better.

Believe it or not, even sex is better with a lean tummy. That's right. SEX is a lot better when you are lean and trim. You will have more energy to perform longer. Of course it is partly due to the fact that you just look better.

Test and studies have shown that physical attraction is a huge part of the sexual experience. And women and men have both shown to prefer a tight, strong and lean midsection over other areas of the body. Yes, that mid-section is a big babe and dude magnet. Not to mention, just feeling a good set of abs is a turn on.

Test have also shown that men and women both like to run their hands over a firm and tight stomach. Touch enhances sexual pleasure. So you see a lean mid-section is like an aphordesiac.

Another great reason is posture. A tight and lean stomach will help to support your back and keep your spine in proper alignment. This can minimize, even eliminate lower back pain that so many of us experience especially as we get older. You will stand straighter giving you a look of greater confidence.

And after you have had your day full of task, eating, sex and having people stare admiringly at you, it will be time to dim the lights. Yes, a trim and lean tummy will also help you get a better nights sleep. You will experience a fuller, deeper sleep and you will awaken fully refreshed and ready to tackle your day.

So how does one get a lean mid-section? You probably are thinking that tons and tons of crunches or sit-ups will do the trick. Not so fast. Yes crunches and sit-ups will tone and strengthen your muscles but you wont see them if you keep that layer of fat on top of them.

You need to burn that fat away. You do that by doing simple cardio. Simple cardio could be as easy as increasing the amount you walk. If you increase the number of steps you take daily by 10,000 you can drop a pound of body fat per week with out changing your current diet. Yup, simply walk more every day. Walking also tones the legs and even the feet. So go to the mall, but not to buy anything but to stroll up and and the halls a couple of time. Park farther away from the entrance. Walk to the corner store instead of taking your car.

Also, you could give up fast food one day a week. If you eat out twice a week at a burger joint, cut one of those days out. You could lose up to 2 pounds in a month by doing that.

Get a full 8 hours of sleep every night. Your body needs to repair itself on a daily basis and sleep is the time your body does that at its peak. It also is the time when the body resets the many clocks in your body suck as your fat clock your biological clock, etc. If you disrupt those clocks then your body responds by packing on the pounds or by retaining the pounds. Believe it or not you could actually lose weight by getting a proper nights sleep every night.

Drinking plenty of water. Drop the high calorie drinks and such. Drink 8 glasses of 8 oz of pure water per day. I know that seems hard but it really doesn't have to be. Drinking water helps you feel full for a longer period of time so you don't have the urge to snack. Plus drinking water flushes the body of impurities and fat. Yes, water helps the body rid itself of excess fat. You can up the water intake by cutting back on the soda, juices and coffee that you drink daily. Although a cup or two of coffee per day can actually help you lose weight but make sure you drink the water to help that coffee do its job better.

And finally, watching less TV will help you lose weight. Yes, studies have shown that when you engage the mind it actually uses and burns more calories than just sitting in front of the boob tube vegging out. Plus excersing the mind has its own merits and benefits. Also, when you do things that activate the mind, you eat less. People who watch 8 hours of TV per day can consume 25 percent calories than those who watch only 2 hours per day. People who play board games or do crossword puzzles consume fewer calories than those who read romance novels.

In short, just simple little changes can help you lose the body fat and in the end what you will have to show for it is, lean and strong abs, ready to show off at a moments notice. Espceially when that "hottie" is looking at you from across the room or as they pass you buy on the beach.

One last benefit. A healthy mid-section usually means a healthy heart which means fewer doctor visits and lower health care bills. So you can even save money. What more could you ask for?

How to burn fat

How to Burn Fat and Stay Healthy

from wikiHow - The How to Manual That You Can Edit

Obesity is the second leading cause of preventable death in the U.S. [1] By becoming lean, strong and healthy in less than 1hr per week.

Steps

1. Remember fat is not as important as calories for controlling weight. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and Trans fat. The less, the better. You should not be eating more than 20 grams of saturated fat per day.
   
2. Strength training which means weight training in the gym or at home at least 30mins, 2 x per week. Muscle helps speed your metabolism since it requires 50 calories a day just to support a pound of muscle.
   
3. Cut down on processed foods. Stick with all natural foods which have little added preservatives and chemicals. If you can’t find it in nature think twice before you eat it.
   
4. Cardio exercise do interval training on an exercise of your choice eg. running - warm-up 5mins then do 1min fast, 1min slow continously for 20mins.
   
5. Eat more. Yep, you heard right. Instead of the 3 square meals a day, go for 6 micro meals to keep your metabolism geared up to burn and your insulin levels steady.
   
6. Aim to exercise at least 3-4 sessions per week, is beginning, 4-5 sessions per week is making a difference.
   
7. Eat more protein. Your body needs protein to support the muscle it has. Just make sure you’re sticking with quality proteins such as lean meats, fish, and poultry. Whey and Soy Proteins are also good choices. Stay away from meats with high saturated fats.
   
8. Do something fun and always think in terms of physical activity, ask yourself how can I be more active today?
   
9. Control your portions by eating low energy-density foods. Foods such as vegetables and fruits have low energy density which make them less likely to be overeaten. They are also packed with nutrients such as vitamins and minerals which ensure your metabolism has the resources to do its job more efficiently.
   
10. Don't cut out any one food group. You should be consuming carbohydrates, protein, and fat at every meal. This will keep you balanced.
    
11. Drink more H20. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged. It also helps you feel fuller, helping you to eat less. Don't wait until you feel thirsty. Start by drinking at least a half-gallon of water everyday. For active people, move up to a gallon per day.
    
    Increase your Fat Burning Furnace and lose weight even while you sleep. Learn more, Click Here!
    
    
12. Eat more fiber. By consuming at least 30 grams of fiber daily, you will feel fuller than you would by not eating the fiber. Fiber also helps out your health by latching on to LDL cholesterol and flushing it out of your system. Some good sources of fiber include vegetables (with the skin), fruits (with the skin), whole-grain breads, and high fiber cereals such as Kashi and Fiber One. One simple thing to boost fiber intake would be to eat an Orange instead of drinking Orange Juice. It has less calories, more fiber and bound to make you feel more satisfied.
    
13. Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.
    
14. Make some changes. While eating healthy is a good start, you’re never going to reach your full potential for a leaner body unless you get active and start sleeping better. Aim for 7-8 hours per night More or less than that can have negative effects on your health.
    
15. Stay away from fast food, or at least don't eat it as often. It is a far healthier option to cook a nice meal at home.
    
16. Eat your meals slower. It takes about 20 minutes for your body to know when you're full. If you eat too quickly, you may have eaten too much before your body knows when the limit is reached.
    
17. Eat some fish. Fish, such as salmon, is rich in Omega-3s, which is an Essential Fatty Acid. This helps keep your heart healthy, and keeps the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells and help out with fat loss.
    
18. Exercise in the mornings before you eat breakfast if you want to burn fat more effectively. Perhaps go for a mile jog around your neighborhood, or walk the dog. Doing aerobic (fast paced) exercises after you've been fasting for 8 hours will force your body to burn fat instead of calories for energy.
    
19. It may seem difficult but continuity is what gets you fit and helps you stay fit!
    

Tips

• Its all about an energy balance, what you consume in with food, must be expended out with exercise if you want to burn fat!
  
• Be smart about what you eat.
  
• Be sensible when you exercise.
  

Warnings

• Make sure you consult a doctor before beginning any type of health plan or exercise regimen.
  
• When exercising, don't over-exert yourself. Make sure to stop if you really feel like you can't go any longer, breathe deeply, and drink plenty of water. Absolutely stop exercising if you develop a headache or a dry throat; this is a sign of severe dehydration and you should drink some water immediately.
  

Related wikiHows

• How to Lose 5 Pounds in 5 Weeks
  
• How to Lose Weight
  
• How to Lose Weight Safely
  
• How to Deal With Obesity
  
• How to Deal With Migraines
  

Sources and Citations

1. ↑ Obesity Statistics from obesity.synthasite.com

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Burn Fat and Stay Healthy. All content on wikiHow can be shared under a Creative Commons license.

What to expect when you quit smoking cigarrettes

How to Help Your Teen Quit Smoking

from wikiHow - The How to Manual That You Can Edit

Smoking is very bad for your teen's health and it is not cool to do. It contains about 4000 harmful chemicals that can impact health on a teen and can cause serious health problems in the future. Here are some helpful pointers that you can use to help your teen to kick the smoking habit.

Steps

1. When your teen wants to quit smoking , tell your teen to put it in writing. Have him or her write all the reasons why he or she wants to quit smoking such as saving money or gaining stamina for playing sports. When your teen is finished with this list, tell him or her to put the list in a place where it can be seen so your teen can add new ideas later on.
   
2. Inspire your teen to set a quit date and mark it on a calendar. Have your teen pick a day that he or she can use as a target day to actually give up smoking all together. Tell your teen that this day would act as a dividing line between the smoker you and the new and improved non-smoker you will become.
   
3. Tell your teen to throw away all the cigarettes along with your ashtrays and lighters. Your teen wouldn't be able to quit smoking with cigarettes still lying around.
   
4. Wash all your teens clothes so that the smell of cigarettes would disappear and if your teen smoked in his or her car its always a good idea to clean that out as well and get rid of the smoke triggers.
   
5. Guide your teen to figure out what triggers his or her urge to smoke and make changes such as if your teen and his or her friends usually smoke in restaurants tell your teen to eat in the non-smoking section of the restaurant or tell your teen to substitute something else for cigarettes such as lollipops, toothpicks, mints, gum and carrot sticks.
   
6. Expect your teen to experience physical symptoms of withdrawal while trying to give up smoking such as: Lack of energy, headaches, depression, stomachaches, jumpiness, crabbiness, dry mouth or sore throat and desires to pig out. These symptoms will pass so don't worry.
   
7. Tell your teen to keep active. The more distracted your teen is, the less likely he or she would crave a cigarette. Your teen should keep his or her energy up and keep his or her weight down.
   
8. If you teen slips up, don't let him or her give up. Your teen may quit for a few weeks and then have cravings that are so strong he or she may feel that they have to give in. Remind your teen how far he or she has gotten and not to lose momentum and it was just one mistake. Tell your teen that slipping up with just one cigarette is not being a smoker again.
   
9. Tell your teen to reward him or herself. Quitting smoking is never, ever easy. If your teen is tobacco free for a few weeks, have your teen treat themselves to a new CD, books, movies or some clothes and for every smoke free year, inspire your teen to reward him or herself because he or she deserves it.
   

Tips

• If your teen wants to quit, it has to be for good and not gradually.
  

Related wikiHows

• How to Quit Smoking by Using an Allen Carr Book
  
• How to Persuade Someone to Quit Smoking
  
• How to Quit Smoking
  
• How to Punish Your Kids for Smoking
  
• How to Protect Your Kids from Secondhand Smoke
  

Ready to quit smoking? Ready to help a loved one stop? Click Here!

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Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Help Your Teen Quit Smoking. All content on wikiHow can be shared under a Creative Commons license.