Anxiety

23
May

Yoga Therapy for Teenagers

I attended a Yoga Therapy for Kids workshop last weekend and I learnt not only all the benefits of Yoga but also how you can use Yoga to help children (and adults) with conditions like…
Anxiety
Depression
Weight issues
Bed wetting
Asthma
Diabetes
Stress
Healthy digestion
Healthy backs.
I will be incorporating these exercises into my meditation classes for teenagers.

As described in my Zenergy Kids Teacher Training Course Manual… “Yoga correctives are a series of therapeutic exercises that work with the body to bring it back into balance. The aim of corrective exercises is to bring the energy flow back into the meridians and to assist the body in its natural healing process. They correct the functioning of organs, the body systems and correct structural imbalances”.

For example to have a healthy digestive system we need to look at how the Large Intestine functions.

On a metaphysical level our Large Intestine is all about letting go and feeling worthy. You can work with this by understanding that our thoughts do not define who we are, unless we give a thought some energy (more thought) a thought will simply pass through our minds. To help with this you can do simple breathing exercises to help release any unwanted thoughts by closing your eyes, taking in a deep breathe and on your out breathe imagine blowing out that negative thought, out into the universe and away from your mind.

On a physical level our Large Intestine is all about our healthy bacteria levels in our digestive system and also the releasing of waste material. A great way to help with this is to decrease sugars in your diet and increase natural fibres in your diet. To help with the function of the muscles around the large Intestine you can lie on your back with your legs above you and cycle your legs around (forwards and backwards) and to each side – continue this for a few minutes.

Give these tips a go today or you can do them with your children if they are suffering from either the physical or metaphysical side effects of a sluggish Large Intestine.

If you or your child would like more information about my classes, please email me at [email protected] For a limited time I am also offering a free trial session to both my adult and teenage classes.

To your happiness always,

Signature-Debbie-e1404124371738

 

3
May

Live Mindfully

Mindfulness has become a buzz word in recent times, yet I have found that not many people know what it is or how to incorporate mindfulness into their ‘busy’ lives. In the Dictionary mindfulness is described as… a technique in which one focuses one’s full attention only on the present, experiencing thoughts, feelings, and sensations but not judging them:
The practice of mindfulness can reduce stress and physical pain.

For me, I explain mindfulness to my clients as – focusing on the present moment without judgement or anxiety about what is or what should be or what needs to be. It is simply focusing on the now within your body and experiencing peace and ease within that moment.

‘When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace and love’ – Thich Nhat Hanh

Here 12 simple ways that you can bring mindfulness into your everyday life…

1. Take a walk.
Spend some time standing still and concentrating on your breathe. Walk at a relaxed, fairly slow pace. Focus on the body movements you are making with each leg, each arm and body. Inhale as you lift your foot, exhale as you place it down. Repeat.
2. Eat something.
Rather than shovelling in your food, take time to taste it, smell it, enjoy it, feel the temperature of your food and feel the texture. This is a much healthier option to eating.
3. Drink something hot.
Close your eyes and feel the warm liquid in your mouth and subsequently as it travels down your throat into your stomach.
4. Listen to music.
Listen to all the different sounds and instruments in the music. If there are lyrics separate the lyrics from the melody. Tap to the music. Hum or sing along. Where in your body you can feel the sound?
5. Do Yoga, Tai Chi, Qigong or other similar moving meditation exercise.
A combination of stretching, breathing and movement.
6. Driving.
Turn off the radio, tone down your anxiety about getting somewhere on time and enjoy the quiet time to yourself.
7. Make art.
Painting, drawing, sewing, crafts, or anything creative is incredibly meditative. Put on some quiet music as well, light a candle and enjoy creating.
8. Journal.
Each day write in your gratitude journal. Notice the pressure of the pen on the paper. The sound of the tip scraping along the page. The way the ink bleeds. How the pen feels in your hand. Now, take a deep breath, and allow mindfulness to flow, going deeper. You will then start to write with complete presence, using your intuition and inner wisdom.
9. Wash your hands.
Feel the water flow over your hands, feel the temperature. Smell the soap. Dry your hands on a towel and feel the towel against your skin.
10. Give a massage.
Touch is a powerful thing. Give yourself or give someone else a massage. Receive a massage. Feel the pressure, oil and warmth of your skin and the other person’s skin.
11. Breathe.
The easiest of all! Yet something we often forget about. How you breathe can determine how anxious or relaxed you are feeling. Slow down your breathe and breath into your belly. Watching your belly rise and fall with each breathe.
12. Gazing.
Staring at a candle flame or something similar, allowing yourself to become immersed in the object as you quieten the mind.

It really is this simple to become more mindful in your life, to allow that peace, acceptance, joy and love in.

Give one of them a go right now! And commit to doing one (or more) each and everyday.

I run regular weekly meditation sessions, to help you to become more mindful. Please email me on [email protected] to claim your free trial meditation session.

To your happiness always,
Signature-Debbie-e1404124371738

16
Mar

Love Your Brain!

With 4 school aged children in both primary and high school, I am very passionate about how to support children’s brains in learning. hence I have developed a program called ‘Love Your Brain’.

Our brains are just like any other muscle in our body, it needs to be exercised and looked after to function at its optimum level.

What can I do to help support my children’s brain in learning???

  • Water and lots of it! Check out my previous blog on the importance of water.
  • Make sure they are eating food high in protein (at every meal), check out my previous blog here on protein.
  • Encourage them to do brain exercises, check out my previous blog on some simple brain exercises.
  • Allow for relaxation time, time for the brain to unwind and relax. I love talking my kids through a gentle meditation before they go off to sleep.
  • Ensure they are getting enough sleep. Sleep is when the brain repairs itself, develops and allows it to relax a be ready for another day at school.
  • Have fun with my kids. As much as learning and discipline is important it is just as important that our brains have fun, to allow for our feel good endorphins to be released within our bodies.
  • Keep out additives, colourings, flavourings and preservatives from their diets. These are artificial products and can cause the brain to go either hyper, confused or anxious.
  • Lots of love and guidance. Some of the basic needs of our children are to feel safe and loved, if they do not feel this then their brains will not function as calmly and effectively as possible.

It does seem like a lot of things to do for our children’s brain, yet it really is not and I am sure you are already doing a few of these points.

It is about seeing your child’s brain as a focus and nurturing it through these different points.

Based on these points I will be running a webinar called ‘Love Your Brain’. It is a 1 hour webinar containing lots of information about how you can help improve the function of your child’s brain. These webinars are very informative and a must for all parents and teachers. To register for this ‘must see’ webinar please click here.

Until my next blog, enjoy your children and don’t forget to Love their Brains!

Signature -Debbie

 

1
Mar

Action, action and more ACTION…

At my ‘Align with your 2015 Dreams’ workshop on the weekend, I was asked “How do I overcome these negative thoughts that keep popping up in my mind, I know what they are yet they continue to keep on coming?”

Action, action and more ACTION was my answer.

Action is what will stop that thought in its track and more you away from it into a more positive place!

For me, this is something that I used to struggle with, because yes I knew why and what my negative thoughts were about, yet they continued on. So now whenever I feel that niggling self-doubt pop up, I take action in my life. It almost feels like I am proving that the self-doubt is a thing of the past and I am moving onto a more empowering future through the action!

This also keeps me away from that ‘poor me’ phase, which I would easily slip into once those negative thoughts arrived and I would relive different examples in my life where I felt like I was not good enough! The emotion would rise within me and I would begin to feel stuck in this phase again…

It is through the action of either a task in my business, putting myself out there in a social situation or simply just getting off the couch!

How can you take ACTION today to move away from your negative thoughts and into an empowered tomorrow?

To your happiness,

Signature -Debbie

8
Dec

The power in the now…..

At my weekly meditation class last week we talked a lot about being in the present moment. This is something that seems to keep on coming up for me lately.

This moment now is what keeps the past alive and what allows the past to continue to infiltrate into our lives.

This moment now is where we feel anxious or worry about the future.

When we look at the present moment with peace and acceptance, then the past will not dictate our present and the future will work itself out.

To quote my meditation teacher..

“Like attracts like, so when we are at peace in the present moment we will attract peace for all future moments”.

How true! We can change the future just by changing our present thoughts – it is very empowering when we think of it in this manner.

My biggest task this week has been to slow down, focus on the present moment and understand why something from the past or future is affecting me right now (when it is not even happening in the present moment). I had a perfect example of this over the weekend. I began to feel overwhelmed and anxious over something that was out of my control (and specifically someone). I needed to take a step away from the emotion that I was feeling and see why it was affecting me right now. I AM NOT GOOD ENOUGH was the current reason why it was affecting me! Which was really simple to see once I was able to step in the present moment and see logically what was happening. So instead of reliving the past and worrying about what was going to happen in the future because of this event, I told myself that I was GOOD ENOUGH and I am perfect just as I am in this moment. This is where I put my focus, not on the external event that was causing me angst.

How can you apply this to your life? And where do you allow the past to infiltrate into your present thoughts, actions and reactions.Slow down today and focus on the now. Be present in the now, not in what could of been or what should be.

To your happiness,

Signature -Debbie
31
Jul

More Joy, Less Stress

More Joy and less stress is something that we all want in our lives, I know I certainly do! But what is the magic key to creating more joy and letting go of the stress in your life?

The magic key is acceptance and gratitude (alright 2 magic keys!)

Acceptance is around accepting that everything is as it is meant to be, my favourite saying in life is IT IS WHAT IT IS! On my crazy busy days as I am juggling my kids, work and life, I will say this a lot and often drive my kids insane with this saying! To be able to accept that it is what it is, allows us to live in the present moment.

I heard a quote lately that read:

“If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present”. – Lao Tzu

This sums it up perfectly when you are trying to change the past you will feel hopeless, when you are worrying about the future you will feel anxious. It is in the present moment that we feel peace and joy. Focus on what is right now, not what could have been or what should be. The right now is where you can make changes to how you perceive the past and how you influence the future. Be the person you want to be right now.

The second magic key is gratitude. It is huge and can make powerful changes in your life. When we live in gratitude we are appreciative, thankful and happy with exactly what we have. We are not trying to be someone else or to get something else or look a different way. We just are, exactly as we and happy with ourselves.

It is so important that we focus on what we have and be grateful for everything that we do have in our lives. We need to let go of the “if onlys” and focus on what we have right now, in the present moment. Acknowledge all the things in your life (the good and bad) and be grateful for either the learning the bad situation is giving you or the pleasure the good situation is giving you. Coming from a place of gratitude will have a positive effect on your life and your current state of mind!

With these 2 magic keys you can start to unlock a life filled with more joy and less stress.

How are you going to be more accepting and grateful for all things in your life today (the small and big things)?

Until my next blog, enjoy your children.

Signature -Debbie

13
Aug

It is what it is!

It is what it is! This is one of my favourite sayings and I often drive my kids crazy by saying it!

To me “it is what it is” is about being in the present moment. By being in the present moment you are not focusing on what could / should / would have been in the past or what could / should / would in the future. We cannot change the past or control the future – even though there are many times I wish we could have! The only thing we can change or influence is the present moment! 

It is also about accepting what or who we cannot change and just let the situation or person be! Let them be who they want to be and not who you think they should be! 

I say this saying quite a lot when I am busy or feeling stressed out! Last night I had a crazy busy night – between netball, tutoring, two school discos and dinner! Last night when I said “it is what it is”, it helps me take the anxiety and stress out of the situation and just see it as tasks that I need to do! So last night as I was going between activities I kept saying to myself “it is ok – because it is what it is”. When I get there I get there! I could not control all of the craziness going on around me, but I could change my perspective on the situation!

In my Kinesiology clinic i see many people who struggle to cope with their busy lives and are STRESSED OUT! This is one simple change that you can make to your perception of a busy situation as when you see things as just what it is – then you can see that it is okay to be busy and take things one at a time..

I challenge you next time you need to be in 3 places at once or when you are crazy busy or when you are focusing on something or someone that you cannot change, remember to say to yourself “it is what it is!”. 

This is great also to teach our kids, let the know it is ok and they are ok. Let them know that when they feel calmer inside, it will make it easier for them to deal with whatever is going in around them – studying, socially or family.

Until my next blog, enjoy your children!

Signature -Debbie

20
Mar

Anxiety tips

Today I want to talk to you about anxiety in our children and give you a checklist that I use in my everyday life as a Mother..

Anxiety tips

Causes of anxiety.
Some children can be more likely to be anxious about things in their lives because it is an inherited trait (just like their hair colour). Some children also learn to think or behave anxiously by watching and learning from other people in their lives. Certain things in a child’s environment can also contribute to a child’s anxiety level, like a niggling fear or an annoying brother / sister or pressures from school.

It is Ok to feel anxious.
The first and most important point iI want to say is that it is okay if a child feels a little anxious about a situation. I know anxiety is a feeling that i often feel as an adult in certain situations, so of course my children will feel the very same way, it would be unrealistic of me to think that they would not. The only difference is that over many years I have dealt with my anxiety and I have learnt many tips and ways to cope and feel more confident and assured within myself. Our children are still learning how to deal with their own anxieties which is something that could possibly take them years to do (unfortunately there is no quick fix!) but together by sharing our tips we can help our children to learn from us and our successes and mistakes.

Anxiety checklist.
Wait until your child becomes anxious before you intervene in a situation, do not preempt the situation with your own anxieties about the situation. But when possible, discuss coping strategies with them before a common anxious event occurs. (see below).
Acknowledge your child’s anxiety, do not dismiss or ignore it.
Assure your child that they are ok and safe.
Talk to your child about coping strategies, like taking a breath, believing in themselves, telling themselves that they can do it.
Have a drink of water (if available).
Encourage your child to feel satisfied for doing something that they are anxious about, rather than criticising or focusing on being anxious.
Avoid labelling your child as ‘anxious’ or ‘shy’.
Ensure your child is getting enough sleep and that there diet is not high in sugar. (more about these two topics will be explored in future blogs).

Coping Strategies
I have found that when dealing with my anxious pre teen daughter who is terrified of public speaking, I talk to her a lot about it before the event occurs. I talk to her about:
That I (even to this day) get anxious wheneverI need to public speak, so it is okay to feel anxious – it is a positive as it means that she cares about how she will go.
That almost everyone has anxiety about public speaking, just some of us hide it better than others.
Encourage her lots.
Where possible have lots of practice runs or role plays before the event.
Slowly slowly we will over come her anxiety, although she still has a lot of work to do to improve her public speaking.

Please send through your comments and tips on how you deal with your own or child’s anxiety. We can all learn and grow from one another.

Until the next blog, enjoy your children.

Debbie
xo

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