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6 Timeless Tips To Help You Stop Smoking!

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Some believe that stopping smoking is as simple as trashing their tobacco products and using sheer willpower to beat back cravings. There’s nothing wrong with using willpower to help you stop smoking. However, quitting doesn’t require superhuman strength–you can have an easier time quitting than you may think. Plenty of techniques can assist you in trying to quit smoking.

1.  Make a gym membership part of your quitting plan. Your health will improve and, more importantly, you will give yourself something instead of smoking to occupy your time. You can experience great stress relief through exercise. A lack of an exercise routine in your life means taking your time and beginning with short measured increments of activity. Speak to your physician before beginning an exercise routine.

2.  To keep off the weight gain normally associated with stopping smoking, gear your diet away from sweets, and towards fruits and vegetables. These healthy snacks can help you maintain a steady weight. Eating a healthy diet will keep your mind focused and reduce your unhealthy cravings as you readjust to your life without cigarettes.

3.  Smoking has a very strong associations with some activities, and avoiding these situations can help you stop smoking. A couple of examples are like if you smoke after you eat a meal, with your morning coffee, reading the paper, etc. You have to identify these triggers and develop a plan to cope.

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4.  Smoking cigarettes is expensive and If you quit smoking you will save lots of money.  Think about what you can buy or do for yourself with this money.  Maybe consider rewarding yourself for being able to quit.  Thinking about something special that you may want, can help motivate you to set a goal to quit.  If you are a smoker, you should keep track of how much money you spend on tobacco.  Sometimes we do not realize how much we are spending on certain items because we pay for them a little at a time, but it adds up quickly.

5.  One of the most deadly chemicals found in cigarettes smoke is carbon monoxide (CO).  Carbon monoxide is an odorless and colorless gas.  Burning cigars, cigarettes and pipes all produce carbon monoxide. Carbon monoxide takes the place of oxygen in your blood.  The body needs oxygen to survive and anything that decreases the amount of oxygen causes strain on the heart and body. Over time, the heart has to work harder to deliver oxygen.  This puts smokers at a great risk for having heart attacks. The good news if that it last as only a short time in our body.  Your body can eliminate carbon monoxide within two to three days AFTER you quit smoking.l

6.  So, what about smoking “light” cigarettes? Well cigarettes companies use words like ‘light’, ‘extra light’, ‘ultra light’, and ‘mild’ on cigarettes packs. These are made so that people would assume that ‘light’ cigarettes are not as harmful. They are suppose to contain less tar and nicotine than regular brands.  However, people who smoke light cigarettes usually breathe more deeply, smoke more often and will cover up the tiny ventilation holes in the filter with their fingers. But what really happens…the smoker ends up with the same amounts of dangerous chemicals from ‘light’ cigarettes as they would from a ‘regular’ brand.

This post provided you with an overview of some of the most common and most effective techniques for stopping smoking. It is completely unrealistic for you to think that you will not feel tempted to smoke once you have quit, but you should have the ability to quit more easily with the help of the tips you found here.

Take Good Care!

~Arlinda~

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6 Tips to Help You Stop Panic Attacks In Their Tracks!

Being able to pinpoint exactly what does, as well as, what does not bring on a panic attack, is key in being able to prevent them. You cannot prevent an attack if you don’t understand what is causing it.

  1. As soon as you feel the panic start to set in, distract yourself. Find something in the room to focus on, sing a favorite tune (silently, if in public), or try reading a book. Find a way to think about anything other than the sensation of panic. This will calm you down and prevent the attack.
  1. When you are having a panic attack, it is important that you not let the symptoms overwhelm you. Don’t add stress to the experience by trying to fight it, but rather try to focus on something more relaxing. Visualize the panicked feelings as flowing past you instead of through you. Breathing is important. Try to stay calm and take long, slow, deep breaths. Slow and measured breathing will help you calm down gradually.
  1. Talk about your symptoms with a therapist. Seeing a therapist can help you to understand the triggers that caused your panic attacks and give you tips on how to avoid them in the future.
  1. Hearing comforting words from other people will help you to relax. A friend or a sympathetic member of your family can often prove beneficial. If you can find someone to hug you, that is even more effective. Human touch can be very reassuring and will help you feel calm and secure.
  1. Another way to cope is to transfer that rush of energy into a task that needs doing. If you use this energy to make your home clean and orderly, it will help your overall state of being. This helps you burn energy, and it helps you clean your house.
  1. Try to find panic attack support groups around you online. You will be able to meet people with similar issues and spend time with them. A support group is going to help you go through the process of fighting your stress.

Make sure that you take advantage of the information that has been made available to you in this post. When you follow these tips, you may be able to do away with your panic attacks completely. If you do get an attack, the information that has been given should help you to decrease the intensity and the extent of your panic attack. Take good care! ~Arlinda~

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Prevent And Reduce Anxiety With These Tips

Anxiety is a common issue that affects millions globally. Luckily, anxiety can be managed, and in the majority of cases, successfully cured. This post is full of helpful ideas for getting your anxiety under control. Keep reading to learn what you need to know so you can live an anxiety-free life.

If you suffer from persistent anxiety, don’t be afraid of seeing your doctor. Your doctor can discuss the latest medical options available to help you cope with your symptoms. Go visit your doctor and get what you need for your condition.

Find someone trustworthy. You can talk about your anxiety issues with this person. When you have reliable people they can help you a lot. Your situation will get worse if you don’t talk about it with anyone.

Focus on positives throughout each day. Think about these things when you lay down to bed and when you get up in the morning. The positive feelings will keep negative ones away and help you deal with anxiety.  Practice thought management.  Immediately replace a negative self-defeating thought with a positive reality base thought.  Try to focus on the best case scenario instead of the worse case scenario.

Investigate amino acids as a treatment and potential cure for your anxiety. Many individuals find that they are deficient in some nutrients and that their bodies don’t produce enough serotonin. The Mood Cure, and other beneficial books like it, lay out treatment plans that make use of OTC supplements to diminish anxiety.

Anxiety doesn’t have to control your life. Your anxiety will lessen over time as you begin to apply what you have learned. You may feel there is little hope, but if you use the lessons in this piece, you can begin to regain your life.

Take good care!

~Arlinda~

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Here’s How To Battle And Win Over Depression

Depression can do a lot more than impact your overall mood. It also influences your quality of life as well as your functionality. It can strain your relationships with the people around you, too. Continue reading to learn intelligent ways of handling depression, and make immediate improvements in your life.

Do not think you’re crazy. Depression is a real illness and should be afforded the same respect as any other disease. When you are depressed, it is a sign of problems such as unresolved emotions or an actual, physical chemical imbalance. This condition is just a warning from your body that you are dealing with a lot and need to address your mental state.

Depression has various causes, so you need to do your best and find what causes your personal depression. If you have an idea of what is causing the problem, you can either go about eliminating the cause or deal with them in a different way.

Remember that clinical depression tends to cling, so don’t expect speedy results. Unfortunately, it takes quite a while to overcome this type of depression. You need to begin preparing for those trials with the proper information.

Listening to music is a very good way to fend off depression, but if you are able to, playing music can be even more effective. This is true for all forms of art, because getting involved with them could be a good way for you to learn to deal with any hard times.

When you are feeling depressed, avoid using alcohol or drugs. Depression suffers all too often believe that drugs and alcohol will help them recover, but they will actually do much more harm. Many times, this urge to drink or do drugs can turn into a dependency.

Whenever depression is bothering you, keep in mind that things will get better. Unfortunately, many become impatient with their treatment. It is important to be patient and keep a positive attitude.

A hobby can help you deal with depression more effectively. Starting a new hobby can help to keep your mind busy and provide a reason to feel good about yourself. Painting, photography, or scrapbooking are some creative options.

Dealing with depression can be very hard, and it becomes worse when the people around you don’t understand what you are going through. Using these tips can help you take your life back and get control over your depression, even without a solid support network. If you have the determination and put the effort into it, you should be seeing happier days sooner rather than later.

Take Good Care!

Arlinda

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Successful Goal Setting for the New Year!

Then the Lord told me: “I will give you my message in the form of a vision.
Write it clearly enough to be read at a glance. At the time I have decided,
my words will come true.  You can trust what I say about the future.
It may take a long time, but keep on waiting it will happen. ~Habakkuk 2: 2-3

Going into the New Year people often make New Year’s Resolutions, AKA, set up for failure.  Folk boast about losing weight, getting out of debt, eating healthy, … new year-new me type of thing.  However, we will soon feel disappointed when we fail to keep it going.

In order to lower your chance of failure, think more in terms of making a Lifestyle Change or New Year Goals.  Write it down with an action plan or objectives that will lead you towards your goals.   You are more likely to follow it if you write it down.  It gives accountability.

In the Bible, God advised Habakkuk to write it down and make it plain.  Trust and believe and it will come to pass. So, have faith in what God can do through you.

Listed below are some tips to writing your plan.

  1. Make sure goals are SMART, meaning they are specific, measurable, attainable, realistic, & time-base. Often, our goals are too far fetch which sets us up for failure. For example, “I want to be a doctor in the new year” when you haven’t even began college.
  1. Don’t write a long list of goals, stick to a maximum of 3.  Maybe select 3 goals of improving in the areas of your physical health, emotional health, and financial health or whatever you desire. Be sure to write objectives which state your plan of action towards achieving your goals.  For example, for a goal of weight loss, write an objective such as, “I will exercise 3 days per week for 30 minutes at home or gym.”
  1. Conduct periodic reviews after 1 month, 3 months, 6 months, etc. Figure out what is working and what is not and make necessary adjustments.
  1. Out of sight-out of mind so be sure to look at your action plan on a daily basis.  Find an accountability partner if necessary.
  1. If you begin to feel discourage recite positive affirmations or scriptures such as: “I believe in me”, “I can do all things through Christ”, “I am an overcomer” etc.  We have to encourage ourselves!
  1. Commit your plan to God and pray over it.  Seek God’s wisdom, guidance, strength, and direction.  God can give you the grace to accomplish your goals.

Follow these steps and you will be sure to accomplish your goals and walk in Victory!

Arlinda Lindsay

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8 Forms of Domestic Violence-It’s MORE than Physical!

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The first thing that usually comes to mind in regards to domestic violence is physical abuse.  What is shown in the media such as the recent case with Ray and Jana Rice, is that act of physical violence.  However, there are different forms of abuse and they are all about maintaining power and control. The abuser will use one or more forms of abuse to have control over their partner. Abuse will begin with the non-physical and may gradually move up to physical abuse.   Listed below are 8 forms of domestic violence:

  1. Emotional/Mental  Abuse:   This usually occurs before the physical abuse takes place in the forms of humiliation, name calling, putting her down, playing mind games, making her feel guilty, and making her thing she is crazy.
  2. Economic or Financial Abuse: This is where the abuser tries to maintain control by controlling the money. Examples include not giving her any money or maybe giving her an allowance, not allowing her to work, making her ask for money, and not letting her know about or have access to the family income, etc.
  3. Intimidation:  This is a way to maintain control by making her afraid by using certain looks, actions, and gestures, yelling, smashing things, destroying her items, abusing pets, displaying weapons, etc.
  4. Using Children: The abuser may use children by making her feel guilty about the children, making threats to take them away, using visitation to harass her, and using children to relay messages.
  5. Isolation: The abuser may control what she does, who she sees, and talks to, what she reads, where she goes, limiting her outside involvement, and using jealously to justify actions.
  6. Coercion & Threats:  The abuser may make and carry out threats to do something to hurt her, threatening to leave her, to commit suicide, making her drop charges, and make her do illegal activities.
  7. Male Privilege:  The abuser may treat the abused like a servant, make all the decisions, define men’s and women’s roles, and make her feel inferior, and worthless.
  8. Minimizing & Blaming:  Making light of the abuse and not taking her concerns about it seriously, saying it didn’t happen, and turning the tables by saying she caused it or made me do it.

It is usually one of the non-physical forms of abuse that makes it difficult for the victim to leave.  If the abuser, is controlling the money then that will make it difficult for the abused person to pack up and leave.  There is not much she can do with little or no resources. Or, the abuser may threaten to kill his partner or take her children away, or she may feel like she can’t make it own her own, or maybe want to make the marriage or relationship work, or feel a sense of loyalty.

It is important for the abused to carefully plan a way out.  Usually, a safety plan is completed and followed because this is the most dangerous time for the victim of domestic violence.  Leaving the situation is not easy as people think.

Domestic Violence is a social issue which impact our community.  All of us can get involved and contribute to bringing awareness and getting educated.  We can start by learning how to resolve conflict and manage our anger and teach our children and youth. We can donate our old cell phones to programs and domestic violent shelters.

To Your Success!

Arlinda

If you are in danger, call 911, your local hotline, or the U.S. National Domestic Violence Hotline at 1-800-799-7233 (SAFE) and TTY 1-800-787-3224. Please use a safe computer to email or research help for domestic violence issues, where your search history is safe.

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Embrace Your Authentic Self

Do you embrace your true authentic self?   Or, do you hide behind a mask suffering silently from past hurts, pains, physical, sexual, and verbal abuse.  Some folk have allowed their past to define who they are.  Their minds have been contaminated with harsh name calling, lies, and deceit.  Experiencing undesirable circumstances in life may cause you deny your authentic self.

We all experience undesirable circumstances in our lives.  We may find ourselves in unwanted circumstances which include layoffs from our jobs,  discrimination, unfair treatment on our jobs and in school, minimum payments on our bill doubles or triples, and when we grieve from the death of a loved one or the loss of our possessions. We experience undesirable circumstances when we feel like we are growing apart from our spouse or significant other, and have to adjust to a needed change in our diet. We experience undesirable circumstances when we have to adjust to a different quality of life from suffering from a heart attack or stroke, or being a caretaker of a love one.  We may find ourselves in an undesirable circumstances when the school calls because of our child’s behavior, or when our parents don’t seem to understand.   Life is not fair.  So, guilt, shame, anger, depression sets in and we deny our authentic self.

Don’t be too harsh on yourself. You are an awesome person.  God created you for greatness as you are fearfully and wonderfully made.  Show self-love and compassion. God loves you and forgives you.  Whatever you are going through God can work it out for your good.  Cast your care, open your heart, and allow God to restore you to heath and healing.  There have been times in my life where I have been so depressed, so discouraged, so overwhelmed that I thought there were no answers or a way out.  But God had always been there to guide me, comfort me, strengthen me, and protect me. God gave me a way out.  It may not have been what I expected, but God was in control and turned my mess into a miracle. If God can do it for me then God can do it for you.  Leave the past behind and let go of old baggage.  God will do a new thing in you.  So, remove the mask and embrace your authentic self.

With Love,

Arlinda Lindsay

 P.S. If you feel that you could benefit from counseling or coaching to help you embrace your authentic self then I encourage you to contact me at 317-543-9769 or click here.