It's All In Your Head
Everyone does say that laughter is the best medicine. Your medications are just a supplement.
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Disclaimer: we are not medical professionals- we cannot give you a diagnosis or medication advice. Please speak to a health professional for this. If you are in crisis please contact one of the hotlines on our page.
Belly breathing, also called diaphragmatic breathing, is a simple deep breathing technique that teaches you how to use your diaphragm, a sheet of muscle at the bottom of our lungs and the most important muscle for breathing. It is often used as a complementary therapy for anxiety disorders and may also help to boost energy and stamina.
Here are the step-by-step instructions:
- Sit in a chair, stand, or lie on your back. You don’t have to sit cross-legged.
- Try to calm your mind. Forget about what you’re going to make for dinner tonight, the emails you still have to respond to, and the birthday gift you still have to get for your mother-in-law. Don’t force it, just let go of any thought that pops in your mind.
- Proper posture gets air into your lungs and helps energy flow through your body. Sit up straight, imagining a string lifting up your chest. You should feel the area between your chest and your navel lengthen. As you try to improve your posture, you may find your muscles tensing up, especially around the abdomen. Consciously try to release any tension from your body.
- Place one hand flat against the abdomen. Your thumb should be around your navel. Breathe in through your nose at an even rate. Allow your abdomen to expand, rather than your upper chest. You should feel the hand on your abdomen being pushed away from your body as your abdomen rises. Count silently starting from “one”.
- Breathe out slowly and evenly through your mouth. Again, count silently. Exhalation should take about twice as long as inhalation. So if you counted to three when you inhaled, strive to count to six when you exhale, but don’t force it.
Source: http://altmedicine.about.com/od/optimumhealthessentials/ss/Belly_Breathing.htm
Meditation is a mindfulness practice that allows you to “let go” and be present in the moment. In the fast-paced world that we live in, we often do not take the time to clear our heads and be truly present in our surroundings. This can be especially true for if you live with mental illness, because we often experience high levels of anxiety or constantly racing thoughts.
There are numerous meditation techniques, which often work in combination with one another. Meditation, or sitting quietly in the present moment, can require a small time commitment of just five minutes up to, if time allows, even hours. Meditation takes practice; retraining your mind to let go does not happen immediately, but if you take the time to practice once a day or a few times a week, it becomes increasingly easier to access a meditative state. Making meditation a part of your life can lead to lower levels of stress and anxiety and a greater level of personal connectedness. Try the steps below to begin your meditation practice.
1. Find a quiet place where you can be alone and away from distractions such as the conversations of others, the television or the radio.
2. Sit down, either on the floor, a cushion, grass or a chair. Keep your shoulders back and your head upright. If sitting in a chair keep your back straight. You can also lie on your back. Wherever you decide to sit make sure you are comfortable.
3. Rest your hands flat on your legs or clasp them together, laying them on your waist. Again, do whatever is most comfortable for you.
4. Stay still. You can close your eyes or lower your gaze, letting your eyes de-focus on the tip of your nose or an inch or two in front of your face.
5. Focus on your breathing, feel your surroundings, feel the air brushing against you, the ground or the object you are sitting on.
6. Clear your thoughts. Your mind will naturally begin to wander when meditating; it is inevitable, especially when you are first starting. Instead of fighting these thoughts, simply try to let them go and return back to your meditative focus and correct body position.
7. The more you practice the easier it becomes to get into and stay in a meditative state. Start with five minute sessions. As you become more comfortable increase the amount of time you put aside to meditate.
Source: http://www.nami.org/template.cfm?section=mindfulness
