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Types Of Exercises, Massages
& Alternative Activities That Can
Help Overcoming Panic Attacks, Stress, Depression, Insomnia &
Giving a Sense of Well-Being
The secrets
of overcoming panic attacks can come from any
sources, but exercising is one of the most valuable assets
to benefit our Mental Health & our
Overall Health. Mental disorders like panic attacks can be
naturally removed through physical release. Exercising
can minimizing depression, promoting good sleep &
other benefits. Here, we will learn about different types of
exercising as follows:
What are the Mental Benefits
of Exercising?
The psychological pay-offs from regular
exercises are less tangible than the physical ones. But they are
very real nonetheless. Panic attacks or any mental disorders are the
basic fight-or-flight instinct, a primer for physiological action
triggered in the brain. Yet, in our modern life of staying indoor or
stuck behind a traffic jam has caused our body to produce no
physical release. Physical release from our body is a very important
step that the body must make when healing panic attacks. Therefore,
exercising is very important for this point and it also helps
to boost our problem solving ability, offsetting panic attacks
& stress, minimizing depression and it promotes good sleep as
well.
A study have found that "nine months of general aerobic
training can not only benefit your mental health, but it can also
lengthen your life and more importance- increasing your years of
good health by 30 Percent" - Healthy Living Guide
Journal
Exercise Reduces
Stress
Stress can easily take over your life, cause
emotional problems and even health problems. Exercise can be a
good way to help reduce stress and help you calm your nerves.
Exercise not only makes you healthier physically, but it can also
help decrease your stress levels. So if you would like to feel
better, have more energy, and just have an overall sense of
well-being why not try exercise to reduce stress?
Consult Your
Doctor
Before we begin with our exercises, make sure
that you have checked with your GP to anticipate for any unforeseen
limitations or danger. You should not exercise when you are feeling
pain in the body, don't work through pain. Watch out for dizziness
and chest pain (although chest pain may not mean a heart attack, but
it is important enough to warrant attention. Other signs of blood
blockage to watch for include difficulty breathing, clamminess,
nausea, and tingling in your neck or left arm. So, when performing
exercises, do it slow and steadily.
Essential
Guidelines
There is no need to go all out and push too
hard (Don't make this a pressure to you). Think of a workout
less as a routine.
-
Be sure to
take the first 5-10 minutes to warm up (including stretching and
some light running), get your blood moving and loosen up
your muscles so that it enables the nervous system for
vigorous movement.
- Stay hydrated, drink more water. During your
vigorous aerobic activity, your body loses sweat at an hourly
rate 258 times greater than at rest. Losing just 2 % of your body
weight in water can cut your capacity for prolonged effort by 10
per cent. So please, drink more water to refresh your body and
mind, don't wait for thirst to hit.
- Stay motivated.
Try don't think of any possible panic attacks symptoms that will
happen when exercising. In either way, think of it this way
"Exercising is an excellent way to burn off frustration, anxiety
and stress. Sports which appears stressful can often be the
opposite". Learn to be Motivated at all times.
- Remember, our purpose here is to oxygenate
and circulate your blood vessels, heart, lungs and
other body parts. That way, you will be able to transform
your energy to these areas and you will feel extremely
good about your physical health.
Start with Easy Exercises
Once you have prepared
yourself, you are good to go. Below are some recommended exercises
suitable for everyone:
Walking is the best exercise for your
health. Make sure to get a good pair of walking shoes and then
step out the door and go for a walk up. Try to find a nice
walking route that includes beautiful scenery, which will also help
relax your mind. Try to walk as far as you can. You can
start out by just walking a few minutes if you are not used to
exercising and then working up to 20 minutes to an hour a day
depending on your time constraints. Within a few weeks, you
will start to notice that you feel better and are able to handle
your daily tasks with less
stress.
While you
are sitting at your desk or at home, try doing some simple neck and
shoulder stretches. Instead of just sitting in front of the TV
to relax, why not try riding a stationary bike while watching
TV. Not only will you get time to watch your favorite show,
but you will also get some exercise to reduce stress.
Sign up
for a good yoga class. Yoga is known to reduce stress, loosen
muscles and improve blood flow. When your muscles are not
tight, you feel less stressed and relaxed. Adding Yoga to your
day 3 to 5 times a week can help you get stress under
control.
Why not go out dancing once a week for fun.
Dancing is excellent exercise that is enjoyable. Dancing works
out your entire body and helps reduce stress. The great thing
about dancing is it does not even feel like exercise, so if you can
do it more than once a week why not go for it.
By simply
adding exercise to your life a few times a week, you will start to
feel better and be able to handle each day a little easier.
When you exercise, you increase your energy, which makes doing all
your daily tasks seem easier and not take so much energy. So
in order to reduce stress in your life, learn how to relax, get
plenty of rest, and use exercise to reduce
stress.
Alternative Options:
- Tai Chi
Tai Chi is
quite similar to Yoga, however there are some unique
characteristics that differenciate it from the others. Tai Chi is
an ancient form of slow, graceful and rhythmic exercise. The
movements of the Tai Chi form gently tone and strengthen the
organs and muscles, improve circulation and posture, and relax
both mind and body.
Tai Chi has been variously described as a
system of health, medicine, physical co-ordination, relaxation,
self-defence and consciousness arising. Its emphasis lies in
the yielding aspect of nature when overcoming "hard/intense"
times. It also teaches patience and relaxation, and fosters
an understanding of the co-ordination of mind, body and spirit. It
is the perfect antidote to panic attacks and strains of our
lifestyles. Choose between Tai Chi and Yoga and consult
a master.
-
Reflexology
& Massage as Passive Exercises
Do you
come home at the end of your day feeling exhausted and
no time for any active exercises? Even if you do
exercise, we would recommend you take a look at this.
By taking advantage of Reflexology and Massages, they can
make wonderful effects, not just on the muscles themselves, but on
our whole sense of well-being (similar to exercise). Touch is one
of the most crucial and yet often neglected senses. Through
massaging & reflexology, they will promote the
release of endorphins (which are associated with emotional and
physical well being). Best of all, these passive exercises
are remarkably relaxing. They are mostly available
anywhere, try to locate them and feel the experience
yourself.
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