Insomnia and Anxiety Help

 Chris shares a breathing and affirmation technique to help with insomnia and anxiety.

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The speaker in the video suggests that we breathe in while thinking of the word "fine", and breathe out while thinking of the word "I'm". He said that by taking in the thought of "fine" with the breath, we are symbolically taking in the feeling of being fine, and we will start to feel better and more relaxed through this breathing and meditation technique.

He added that by repeating "I'm fine" in our thoughts, we are giving ourselves self-affirmation and allowing our mind to focus on this self-affirmation and prevent it from worrying about other things. He says that this breathing practice helps our entire body to function better, and by doing more breathwork in general and returning to the breath, we are oxygenating all the organs in our body, and improving the functions of our entire physical being. This is a good reminder for me to practise breathwork more often as well.

Psychiatry and Religion

Video information

Thomas Szasz is a psychiatrist and author well known for his criticism of the modern psychiatry movement. He has consistently sought to apply classical liberal principles (such as bodily and mental self ownership) to social science and also explored the consequences of mandatory institutionalization of persons the state deemed to be insane. In his book, The Myth of Mental Illness (1960), Szasz claims that psychiatry ultimately robs people of the responsibility of being moral agents by obscuring the difference between socially unacceptable behavior and disease.

In this lecture, given at the National Libertarian Party's Nominating Convention in 1983, Szasz compares the influence of psychiatry on the public with the influence of religion on the public (usually with the backing of the respective king or government body) during the Middle Ages. Szasz points out that the state's tendency to use science as a justification for trampling the rights of individuals today is much like the state's tendency to use religious justifications to trample the rights of individuals in days past. Szasz once wrote in 1974:

"Since theocracy is the rule of God or its priests, and democracy the rule of the people or of the majority, pharmacracy is therefore the rule of medicine or of doctors."

I have checked out the video in which Thomas Szasz observed how psychiatry is similar to religion in their use, or rather misuse, of power and authority, to abuse, control, manipulate and persecute those who are considered deviant. The addiction to power leads to corruption among the psychiatric authorities that seek to disempower people through mind control, ostracization, stigmatization and drug control. Just as those who are considered deviant by religious authorities are branded as heretics who commit blasphemy, those who are considered likewise by psychiatric authorities are labelled as psychotics who deny reality. Modern psychiatry thus has become a cruel state religion and social control system, as noted in Wikipedia below.

http://en.m.wikipedia.org/wiki/Thomas_Szasz

"Psychiatry's main methods are those of conversation or rhetoric, repression, and religion. To the extent that psychiatry presents these problems as "medical diseases," its methods as "medical treatments," and its clients – especially involuntary – as medically ill patients, it embodies a lie and therefore constitutes a fundamental threat to freedom and dignity. Psychiatry, supported by the State through various Mental Health Acts, has become a modern secular state religion according to Szasz. It is a vastly elaborate social control system, using both brute force and subtle indoctrination, which disguises itself under the claims of scientificity."

I also learnt in the website that Szasz "stated that involuntary mental hospitalization is a crime against humanity. Szasz also believed that, if unopposed, involuntary hospitalization will expand into "pharmacratic" dictatorship."

Modern psychiatry to me is an elaborate drug cartel that colludes with the governments and Big Pharma, which deserves to be criminalized for their inhumane and abusive ways against humanity.

Gluten intolerance and alternative food

I noted from this article "10 Signs You're Gluten Intolerant" that people with gluten intolerance need to avoid food containing gluten, which is "a protein found in wheat, rye and barley", otherwise they may develop symptoms such as digestive issues, chronic fatigue, hormonal imbalance, inflammation in joints, and anxiety. One person commented below the article that "Given that wheat, soy and corn are the top food intolerances AND are also the top GMO food crops, I'd say that has something to do with it." 

I learnt from the article that an elimination diet is the best way to determine whether a person has an issue with gluten. As for me, I have been eating bread every day and drink barley water on weekends, and I am monitoring my health at the same time to see if there are symptoms related to gluten intolerance. 

I also learnt in the case of gluten intolerance, a change in diet will be necessary, such as substituting wheat products with pure oats, for example. Eating eggs for breakfast is a healthy gluten-free meal too, which you have been eating. I learnt from this article below that it is recommended to eat 2 or 3 eggs per day, preferably those that are organic and pasture-raised. 

"There’s absolutely no reason to limit your consumption of eggs to three to four per week, as recommended by “heart-healthy” nutritional guidelines. In fact, consuming two to three eggs per day would provide a better boost to your health and protection against disease than a multivitamin supplement. Eggs truly are one of nature’s superfoods." 

 

(From "Three eggs a day keep the doctor away!" by Chris Kresser)

Coconut Oil Benefits

I note from this article that there are two kinds of saturated fats - naturaly occurring saturated fats, such as those in coconut oils, and artificially manipulated saturated fats, such as transfats, produced through hydrogenation, which are good for prolonging shelf life but not good for health. I think maybe that is why processed foods that contain artificial preservatives tend to be slightly cheaper than organic foods that do not contain artificial preservatives due to their longer shelf life.

I also note that coconut oils have many health benefits, such as improving heart health, supporting immune system, having anti-aging and regenerative effects when applied topically on the skin, accelerating healing and reducing risk of developing diabetes. As Dr Mercola pointed out, naturally occurring saturated fats do not cause heart disease, but rather unsaturated fats, too much sugar and processed food. Besides, coconut oil is best for cooking, instead of vegetable oils, such as corn, soy, and sunflower oil.

I think I will keep a lookout for coconut oil for cooking in future since the cooking oil we are using is vegetable oil, if I remember correctly - I googled about it and learnt that it may be available in organic health stores. I also learnt from this recent article that coconut oil is good for brain health too.

(NaturalNews) It's amazing how coconut oil has recently been acknowledged for the healthy oil that it is after having been vilified for decades as a heart attack oil. Now it's been discovered to boost even brain health.

Learn more: http://www.naturalnews.com/039811_coconut_Alzheimers_dementia.html#ixzz2PvnldVxz

Besides coconut oil, what are other healthy cooking oils?

Here's sharing this article on what are the healthy cooking oils which I find useful as a reference. Among the healthy cooking oils are lard (or organic ghee), virgin coconut oil and virgin palm oil, whereas the cooking oils to avoid include canola, peanut, and other vegetable oils.

According to this related article, the healthy cooking oils mentioned above contain low amount of Polyunsaturated fatty acids (PUFA) which are easily oxidized by oxygen and heat, hence they do not form much, if any, toxic lipid peroxides when heated, compared to the other oils that contain high amount of PUFA (above 20%). 

Managing arthritis naturally

I was googling about back pain arthritis, and I came across this video in which Mike Adams gave some useful tips on managing arthritis (if we happen to have this condition). http://tv.naturalnews.com/v.asp?v=f50daecda6b6ed1910c1ed5c40d1ca64

According to him, unlike cars, the joints in our body do not wear out with use over time. On the contrary, our body needs regular motion to increase muscle strength and bone joint mobility, so it is important for us to find a balance between exercise (such as yoga) and over-using the joints. In terms of diet, we can continue to avoid foods that are not designed for human natural consumption, including foods that we are allergic to, fried foods, GM wheat etc, to avoid or minimse inflammation in the body. We can also remember to drink adequate water to prevent dehydration and possible inflammation in the body.

I find this article useful in its suggestion of 21 natural remedies to relieve/treat arthritis back pain, which includes massage therapy, low impact activities, encouraging lumbar support (using pillows and cushions), moving regularly, not over-exercising, and so on. In my workplace, I use a cushion to support my lower back when sitting in my office chair, which I think helps prevent back pain. You could try that too, if you haven't done so.

http://painkickers.com/arthritis-natural-remedies/

This related website also suggests some arthritis natural remedies, especially for back pain, such as bathing with warm water with soothing oils to relax tight muscles.

http://togetherweearn.com/profiles/blogs/arthritis-natural-treatments-that-may-slow-arthritis-backside

TEDxNextGenerationAsheville - Birke Baehr - "What's Wrong With Our Food System? And How Can We Make A Difference?"

This 11-year-old boy was sharing his views courageously at a TED (Technology, Entertainment, Design) conference in August 2010 about what is wrong with our food system and how we all can address the issue by choosing organic food and farming over GMO food and industrial farming.

Natural remedies and prevention methods for flu symptoms

MANUKA HONEY

I was caught in the rain on my way home yesterday afternoon - though I was carrying the umbrella, the heavy rain and strong wind caused me to be slightly soaked by the time I reached home. I had runny nose, though there was no fever or body ache. I took a teaspoon of manuka honey at dinner time, and this morning when I woke up, my nose is fine. So you could consider getting a small jar of manuka honey from a health store too.

http://voices.yahoo.com/manuka-honey-as-natural-cold-flu-remedy-7373654.html?cat=68
"It is no secret that honey helps to soothe the throat and ease the effects of certain illnesses during the cold and flu season. However, one type of honey is being used more successfully than ordinary honey. It has been discovered that Manuka Honey from New Zealand contains healing properties not found in other types of honey, making it extremely effective in treating a wide spectrum of health conditions

Manuka Honey's famed antibacterial properties are now being used in hospitals to ward off antibiotic-resistant strains of bacteria that cause potentially life threatening conditions such as MRSA and VRE. In addition to its impressive antibacterial activity, studies have also revealed Manuka Honey's antiviral properties which make it effective in treating cold and flu symptoms.
...
For cold and flu symptoms, it is recommended to take one teaspoon of Manuka Honey, 3-4 times per day. It is also important to note that because Manuka Honey is an all-natural ingredient, it has been found to cause no negative side effects whatsoever when used for medicinal purposes. Manuka Honey could very well possibly be one of the single most healthiest things you could eat."

http://healthtalkwomen.com/sarahs-column/why-you-should-love-active-manuka-honey/
Natural Cold and Flu Remedy
"Manuka Honey is effective in treating, and minimizing the effects of the flu and the common cold. Soothes sore throats too."

I would usually take 1 teaspoon of manuka honey daily. It not only boosts immune system, but also speeds up healing. For example, my runny nose cleared overnight after taking 1 teaspoon of manuka honey, as mentioned earlier. Recently, it relieved me of sore throat within a day too.

On a similar note, this article suggests mixing honey with garlic to make garlic tea (for cold, cough or flu), or mixing honey with lemon (for sore throat) - these suggestions are for your consideration too. http://www.naturalnews.com/035323_home_remedies_colds_coughs.html

MISO SOUP


Miso soup is good as a natural remedy for flu symptoms too, as it boosts immune system.

(NaturalNews) Miso is a delicious fermented food that has been eaten in China and Japan for many centuries. Today it is a favorite of health minded people in the West because of its many anti-aging benefits. Miso and other fermented foods and drinks help build up the inner ecosystem and assure the digestive tract is amply supplied with beneficial bacteria. These bacteria help digest, synthesize, and assimilate nutrients so necessary for good health and anti-aging. They also strengthen the immune system, keeping it at the ready to fight infection and cancer.

Learn more: http://www.naturalnews.com/025519_health_anti-aging_soy.html#ixzz2Gh2gitrX

GINGER


This website also recommends ginger, among other herbs, to combat flu.

http://www.naturalnews.com/034851_flu_herbal_remedies_cures.html
Fresh ginger root (zingiber officinale) is a warming botanical that has been used as a medicine in Asian, Indian, and Arabic herbal traditions since ancient times (http://www.umm.edu/altmed/articles/ginger-000246.htm).

Used for the treatment of digestive problems, stomach upset and nausea for more than 2,000 years, ginger has long been a popular natural remedy for a variety of ailments. A powerful anti-inflammatory, ginger has also been widely used for generations to help treat the common cold, flu-like symptoms, headaches and painful menstrual periods.

The warming nature of the root helps to produce sweating and thus helps to release pathogens. Ginger also helps to strengthen the immunity of weaker individuals who sweat without the relief of symptoms. (http://www.naturalnews.com/030318_cinnamon_colds.html)

A great herbal tea can be made for those trying to recover from a cold or flu by simmering a couple of cinnamon sticks and sliced fresh ginger in water for at least 20 minutes. It can also be taken in high-dose supplement form to aid the immune system in warding off and killing the flu virus.
Learn more: http://www.naturalnews.com/034851_flu_herbal_remedies_cures.html#ixzz2Gh2sg7D8

WAYS TO BOOST IMMUNE SYSTEM TO PREVENT FLUS, COUGHS AND COLDS

This article summarises some suggested measures to boost the immune system and prevent flus, coughs and colds. http://www.naturalnews.com/028562_immune_system_colds.html

• Include fresh, organic vegetables such as broccoli, tomatoes, chicory, cabbage, garlic, mushrooms and spinach in the diet as often as possible to boost the immune system.
• Fruits to include would be lemons, grapefruit, oranges, bananas and dark colored fruit such as blueberries, black cherries, blackberries, black currants and black grapes.
• Spicing up meals with ginger, cinnamon, cumin, oregano and cayenne will help to build the immune system in order to fight off colds and can even be taken at the onset of a cold to reduce the effects.
• Drinking freshly squeezed lemon juice or tea helps to restore the body's pH balance. An imbalance of alkalinity creates a condition favorable to the growth of bacteria, yeast and unwanted organisms which thrive in a more acidic environment.
• Drink plenty of pure water each day to flush the body of toxins. Drinking green tea, or Rooibos tea (African redbush tea) will promote overall good health.
• Get enough sleep each night - research indicates that sleep deprivation can adversely affect the body's ability to fight infections.
• Exercise regularly* - moderate, consistent exercise can lead to substantial benefits in immune system health in the long-term.
• Control stress - Stress can raise cortisol levels and weaken the body's immune system, making it more susceptible to colds and flu.

(*Note: Do not over-exert yourself if you exercise. If you have a fever, it is better to get sufficient rest and wait for the fever to subside before attempting any strenuous exercise.)

If you happen to be travelling outside these days via public transport, remember to wash your hands when you return home or before eating meals as germs/bacteria/virus may be contracted from certain surfaces such as handle bars on public buses, subway trains, etc. I am reminding myself to do so too as I would start to have runny nose once in a while when I did not wash my hands after travelling on a bus and before eating a meal.

Related article
Five must-have winter rescue natural remedies

Gregg Braden - The Spontaneous Healing of Belief

I have checked out the video in which Gregg Braden shared about his new book "The spontaneous healing of belief  - shattering the paradigm of false limits". From what I understand from the interview, his previous book on "Divine Matrix" illuminates a scientific fact that is being established nowadays and is no longer just a theory or metaphor, which is that there is a field of energy that underlies everything that we know and experience in our world, and everything in this field of energy is connected, and one of the powerful elements of that understanding is that we are all born with a language to speak to this field. 

As for his new book, it explores how to apply this language of human emotions, feelings and beliefs to get spontaneous healing. While it (spontaneous healing) may appear dramatic from viewed from the outside, but the deeper scientists explore our physical world, time, universe, atoms etc, the more it becomes apparent that there is some guiding principle (behind these phenomena) - whether we choose to call it a mathematical formula or God (it refers to that same entity/principle).

Thoughts on The Conscious Lifestyle: Facing Your Stress

Walking meditation in Nature
(Source: http://mettarefuge.wordpress.com)

In this article "The Conscious Lifestyle: Facing Your Stress", I think Deepak Chopra has put the issue of stress in its proper perspective in terms of long-term health because I have heard and read some other articles saying that some stress is good for people. Then again, these articles are probably written from the perspective of living in a modern society where people are expected to perform in work and studies, and see stress as a form of motivation. But Deepak goes deeper into the issue, noting that the primitive fight-or-flight response is an inheritance from our pre-human past, and "No one can healthily sustain the heightened alertness, quick burst of energy, rapid heart rate, elevated blood pressure, and other marks of the fight-or-flight response."

Yes, while our lifestyle may have changed to adapt to a fast pace of living in a modern society, our body remains physiologically and psychologically unchanged, and I have come to learn that our body is designed to function optimally when we are peaceful and rested as much and as often as possible. On looking back in my life, I can see why on some days I would have symptoms such as constipation - it must have been partly due to stress which caused various processes in my body (growth, digestion, oxygenation of muscles, etc) to temporarily shut down.

So I have been learning to be mindful not to allow "normal stresses" such as being stuck in traffic, trying to meet deadlines at work, etc affect my health. As noted in the article, diet, exercise, meditation and stress reduction are ways to manage stress and improve heart conditions (and overall health too).

Related post
Some more helpful tips on walking meditation

Overcoming winter blues (including panic attacks or anxiety disorder)

I understand it can be especially tough during winter time because usually people would feel more isolated than usual during this season. It may seem as if the world out there is a cold world where most people appear to be cold and unfriendly and ignoring others, and it can be depressing to think that those who have lots of friends and family members seem to be having fun while the rest of us are suffering alone here. It is not easy to choose to live a solitary life where we are not dependent on belonging to any kind of group or organisation or institution, but it takes courage. 

Propranolol - anxiety relief

Perhaps to help relieve anxiety, I suggest getting propranolol from a pharmacy or GP, because I find it helpful for myself to slow down rapid heartbeats. It has no side effects except lowering blood pressure temporarily, and you need only take a tablet when necessary.

Here's sharing this testimony I read about propranolol which I thought may be helpful to you. Other kinds of anti-anxiety drugs such as Xanax tend to have side effects and cause withdrawal symptoms. In my own experience, propranolol is relatively safe in that it doesn't have addictive or withdrawal effects. The only side effect it had on me is that my blood pressure was lowered if I were to take a regular dose of 1 tablet every morning and every night, which may cause dizziness in the long run. Eventually I stopped taking it regularly as the palpitation episodes became fewer and far between in 2009.

As mentioned, you need only take it when you are experiencing palpitations, and if you take only once every few days (when necessary), then I think it won't result in dizziness. You could try asking the medical doctor or pharmacist for propranolol and the recommended dosage as I believe this may be the most suitable drug to prevent/minimise anxiety attacks (besides other measures such as diet, rest, deep breathing and so on).

http://www.drugs.com/answers/propranolol-advice-564293.html 

"Sam,
I know of the stress you speak of and am on Propranolol myself and for the same reason. The classification of propranolol is a beta adrenergic blocker. It simply blocks the effects of adrenaline which causes "the fight or flight" response felt when we feel in danger, like a near miss car accident or a lion chasing you. It occurs when one is stressed to the max about anything. Adrenaline causes a lot of immediate responses in your body when released from your adrenal glands, the increased heart rate and blood pressure, palpitations and a bunch of other things.
This class of medications lowers your heart rate and blood pressure and usually stops palpitations (the feeling of your heart skipping a beat). It's been around for a long time, is very safe when taken as directed. I take mine three times a day, but I flip out about everything, and it helps in preventing my migraine headaches. So, just a bit more information.
Peace,
Laura"

Relieving/Preventing anxiety attacks through diet

Chamomile tea eases tension and anxiety

As mentioned earlier, besides taking propranolol when needed to reduce/alleviate heart palpitations, diet is another way to relieve or prevent anxiety attacks. This article shares some herbs for dealing with seasonal affective disorder (aka winter blues).

"(3) Chamomile tea can take the edge off "cabin fever." It smooths out tension and anxiety that externally enforced confinement tends to promote. It's best to use the flowers for making the tea. You'll enjoy its mild taste and soothing quality. Perfect for relaxing before bedtime or anytime."

Learn more: http://www.naturalnews.com/038202_winter_blues_medicinal_herbs_seasonal_affective_disorder.html#ixzz2Eo5ImzSo

Mushrooms contain Vitamin D

Also, I have read that Vitamin D is essential for fighting against winter blues. Since the cold weather may make it difficult to go out during the day to get the necessary sunlight exposure at times, this article recommended taking mushrooms since they naturally contain Vitamin D.

Part of the "winter blues" includes extremely limited exposure to natural sunlight. Sunlight has been shown not only to make people happier, but it also triggers the human body to produce vitamin D, a necessary component of good health (http://www.naturalnews.com/vitamin_d.html). And mushrooms are loaded with vitamin D, being the only item in the produce aisle that contains it.

Learn more: http://www.naturalnews.com/034474_mushrooms_health_happiness.html#ixzz2Eo6D2tPm

Other natural remedies to avoid depression/anxiety attacks

Here's sharing another article you might find useful as it recommends some natural remedies to avoid depression (or anxiety attacks) during winter without using medical drugs (except for propranolol as mentioned earlier for dealing with heart palpitations). While you are probably already familiar with some of these suggestions, but it is always good to remind ourselves from time to time because we may sometimes forget to take care of ourselves in some areas especially when going through challenges.

"A depression which recurs annually during the winter, as well as feelings of depression which deepen during this period, are related to lack of vitamin D, which is delivered in its most powerful form through sunshine. Vitamin D increases brain levels of serotonin, which has been called the "happiness hormone." Vitamin D also plays an important role in the body's production of dopamine, a mood-lifting transmitter. One excellent source of vitamin D is fermented cod liver oil; just one teaspoon a day delivers a potent dose of this vitamin. Dietary sources include salmon, sardines and mackerel as well as organ meats and eggs (choose organic sources for maximum health benefit, of course). You may also want to try a vitamin D supplement to ensure that you get your daily dose."

Learn more: http://www.naturalnews.com/034563_depression_winter_natural_remedies.html#ixzz2EoB1j3eS

Cod liver oil (orange flavour)

As suggested above, you could try cod liver oil (which contains Vitamin D, which in turn helps the body to produce dopamine, a mood-lifting transmitter) - it is available in pharmaceutical stores. I have taken cod liver oil before, usually one tablespoon every day. I kinda like the taste, and I find that it helps build immune system in the long run too. There is a version of cod liver oil with orange flavour, if you don't like the original flavour.

Natural vitamin D from the sun

This article suggests getting some sunlight outdoors (whenever weather permits). I agree it is important too as our mood usually lifts naturally when we are outside the building, and it is always good to be away from the internet for some time too.

"Get as much sunlight on your face and body as is available

Facing the sun for 10 minutes, with your eyes open or closed is an excellent way to absorb the energy of the sun. Take your dose of Vitamin D3 at the same time in order magnify the body's production of Vitamin D. This will boost and protect immunity."

Learn more: http://www.naturalnews.com/034784_winter_rejuventation_oriental_medicine.html#ixzz2EoBqn3N2

I agree with this part of the first article too.

"Also, take some time to perform emotional self-care. Express your feelings rather than suppressing them, whether by visiting a therapist, writing in a journal or talking with a trusted friend. Re-connect frequently with feelings of happiness, whether watching a funny movie or listening to music that lifts your spirit."

Learn more: http://www.naturalnews.com/034563_depression_winter_natural_remedies.html#ixzz2EoCFLb00

Yes, it is good to express your feelings by blogging and sharing about it. At the same time, it is also important to not allow your emotions to affect your health too much, or else it would be counterproductive. Expressing feelings is always good for relieving stress and anxiety in the long run, so long as you can find a balance and not be overwhelmed by them (as mentioned in the article below). Please remember that in spite of all the hurts and pains you may have experienced in the past, you are always greater than your sorrows, disappointments and challenges. The Christ in you, or the Divine in you, or the Buddha nature in you, is far above the storms in your life.

"Learning to meditate can help provide a balanced path between those two extremes and enable you to feel that you are not at the mercy of your emotions."
Learn more: http://www.naturalnews.com/034563_depression_winter_natural_remedies.html#ixzz2EomPLmNs

Deep breathing exercises can keep us in touch with our inner peace

Yes, meditation and deep breathing can bring you to a place of inner peace where you are safe from being buffeted by the waves, even if they come back and remind you of the past.

Related links

Holiday season blues
Healing Emotional and Psychological Trauma - Symptoms, Treatment, and Recovery Christmas Blues
Transform Your Life – Overcome Your Abused Childhood Trauma
How to Deal with Childhood Trauma as an Adult
What are the Christmas Blues?
Getting Rid of Those Holiday "Blues": Ryerson University Expert

Inner Peace

I have listened to the video on inner peace. Like what the presenter said, each of us has the power to create the reality we prefer, and there is no reality apart from how we choose to define it. This may sound self-explanatory but I guess everyone needs a reminder from time to time because circumstances can seem overwhelming and we can be carried away or absorbed in our pains and sufferings.

Being in touch with our emotions is a normal process to go through for us human beings, and I think we are blessed and equipped with a higher consciousness that we can tap into at any time in our journey of healing and strengthening - while it is true we can change our thinking in an instant, there is usually a period of time we come to terms with our experiences before we are ready to emerge, just as a caterpillar doesn't change into a butterfly immediately but goes through a metamorphosis and finally emerges from the cocoon and spreads its wings ready to fly.

I agree the truth is simple yet profound, and maybe that's why listening to the silence of our heart is crucial to remembering the truth since there are often distractions out there in the world from mass media and so on. We are our own best healers and physicians (and metaphysicians).