Tag: panic attacks

Insomnia: Quieting a Chattering Mind #insomnia #meditation #anxiety #panicattacks

Most nights, I find it fairly easy to sleep. In the past, I would have considered myself an insomniac, no doubt. I would spend the first hour in bed tossing and turning, looking at the clock, and thinking every thought imaginable. When I became a hypnotist, I primarily sought out hypnotism because of my desire to get a full night’s sleep and to be able to fall asleep more easily. Honestly, after my first session, I felt as if I had found the secret to peace. Occasionally, I will have a sleepless night. But, I don’t believe these occasional events are as a result of an insomniatic sleep pattern. I feel it is more a surge of adrenaline or based on a poor diet just before I decide to sleep. Both can be troublesome when it comes to a good night’s sleep. Caffeine and sugar and simple carbohydrates are the worst things to eat before sleep. Some, also, find it hard to sleep after eating something hard to digest, such as beef.

The first action to take, if you are an insomniac, is to get all electrical devices out of your bedroom. Make your sleep area your place for peace and serenity. Absolutely, no televisions! If you have a small Mp3 device to play soothing music or hypnosis Mp3s, then that would be okay. Keep your computer and printer out of your room. I even dim the light on my alarm clock to almost black. I cover all my windows and keep the light out, especially, if I want to sleep past sunrise, which most of us are able to do.

Our bodies exist on a circadian rhythm that dictates when we rise and sleep. This is due to the rise and fall of the sun. If you get used to sleeping when it is appropriate, your body will do what it does naturally and fall into this nighttime sleep pattern and stay awake when the sun comes up.

Before you go to bed, you can do a few relaxing yoga poses. If you have an exercise roller, just lay on the roller. Allow the roller to relax the sides of the legs (the IT band) and the front of the legs, by rolling down from the top of the leg to the knee, resting in areas that ache. Breathe into the achy places. Take deep breaths while you do this. Remember, you are not trying to stimulate your heart, but trying to relax it. So, don’t do anything that will cause strain or stress to your muscles. Stretch and relax. That’s it!

When you actually get into bed, make sure that you set an intention to sleep, not to daydream or plan the next day. “The bed is for sleep.” You might want to repeat that a few times. When you find a comfortable place with pillows between your legs and hugging another down pillow, which is what I do, then let your body melt into the bed as if your were made of wax, and the bed is a soothing warm surface, changing all of your body to a mushy slush.

Lie still and listen to your breath. If you have to control your breath, first, breathing in for 5 or 6 counts, then exhaling with the same count for about ten breaths, that’s okay. But, the objective in sleep is to watch the breath and your body from as far away from the physical senses as you can get. In other words, you want to imagine that your mind is on the ceiling watching your body on the bed. Some think about sending their thoughts to their toes. If you want to listen to a thought, you have to imagine your mind is in your feet.

Eventually, you will fall into a deep sleep. If you find that your mind begins to chatter, you can gently lead your mind back to the path of rest by saying your mantra: “The bed is for sleep. Sleep is my place to rest my mind and body!”

Finding Authentic You is a self-help guide with 365 Discoveries, meant to aid you in facilitating some of life’s most difficult challenges, like sleep. But, the discoveries also lead you to what you believe spiritually, understanding your goals, learning to believe in your self, discovering the most distinct you, unlocking all of your negative thinking, and helping you replace it with positive, creative thought using many different modalities, including hypnosis, prayer, and psychology. Once you know yourself, then relationship with Spirit and people is a fairly easy task.

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For much more information about finding out about the psychology of the human mind and being your authentic self, self-love, and self-esteem, check out my new book below. “Finding Authentic You” will answer many of the questions I propose above. The book also has many discoveries about health, both mental and physical, as well as spiritual discoveries to lead you to your highest and best! Thanks for being a part of my tribe and helping me make this book be a Bestseller.

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* Bo Sebastian is a Hypnotherapist and Life & Health Coach, available for private sessions to QUIT SMOKING, Lose Weight, New Lap-Band Hypnosis for Weight Loss, CHANGE YOUR MIND, CHANGE YOUR LIFE! at 615-400-2334 or http://bosebastian.com/Home_Page.php Please feel free to comment and/or sign up to receive your blog sent to you directly or stream with an RSS Feed. Please spread the word by liking the page or sharing this with your friends.

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The Breathtaking Leap to Safety—A Picture of Anxiety

I am running scared, my heart racing out of my chest. Adrenaline surges to every limb, especially to my mind where the worse scenarios begin to develop like film slipping in an old projector. Who is after me? Will I live or die, or worse yet be tortured to the last breath of my life? Will I feel pain? Will I have the courage to endure?

I come to the end of the road. A deep hole the size of my body has been ripped from the center of the road as if an earthquake had occurred. All I can see is a very deep, immeasurable drop, where surely I would die if I were to jump. I must leap over to safety if I have a chance at living.

Do I leap? Do I take a chance and hide from what I think is pursuing me? Or do I collapse into the hole to my demise?

People with anxiety suffer from this kind of panic almost every day. Sometimes the adrenaline gets so intense their heart feels like it can explode, and yet, they have no idea most times what it is they are suffering from and why. This is an example of a panic attack.

Some people get them when they are facing a particular fear. Some people get them when they have no idea what they are facing. Usually that means the person involved hasn’t really taken the time to go to therapy to find out what is hiding under the panic.

I liken panic and anxiety to coming home and finding a ferocious lion in your front yard. You rush to the door and grapple for your keys. The keys drop. Your panic heightens. You finally get the key in the door and you slam the door shut before the lion has a chance at attack.

You call FEMA. But as FEMA is going to take 20 minutes to come, the lion begins to slam into the front window. You look for places to hide in your house. How many doors can you put between you and the danger of that lion succeeding in breaking through the window to harm you? How much space can you put between you and your fear—is the real truth?

So, as the person with anxiety begins to unfold the story of truth to him/herself and sees what he/she is running from, you begin to see why it takes so much energy each day to create the barriers they need to stay protected from the danger. Some people choose food and gain tons of weight to create a literal barrier between life and their perceived outside fear. Some choose substance abuse to keep them from ever having to face what it is that is chasing them.

But the real courageous person realizes that he/she can’t continue to run his/her entire life. She must stop and discover what this enigma is and either fight it or leap over it or let it destroy her. No other choice exists. The real fear is inside and must be obliterated.

I talk a lot about self-hypnosis and the ability to become a conscious observer of the human condition in all of us. This type of diagnosis—anxiety—is one of those psychological malfunctions of the body and brain that need this kind of compassion that only the observer can give it. No other person but you can see what it is that you are running from.

So, learning the tools of self-hypnosis can save your life if you have an anxiety disorder. Trust me, I know this from experience. I used to wake up with my heart racing like I could run a 500K sprint and win. What pursues you always feels like a shadow following you from behind until you wrestle with it and win.

I’m here to tell you that anxiety is a thing of the past for me and it can be for you too. Meds are great, but they can’t relieve the entirety of the mental process that created your fearful profile. You must unfurl the problem and get to its roots to have a chance at living a life that is free of anxiousness and stress. Though it may seem like your problem is outside of you, it is always an internal trigger caused by something in your past that changed your life forever. Let’s find it together.

* * *

Bo Sebastian is a Hypnotherapist and Life & Health Coach, available for private sessions to QUIT SMOKING, Lose Weight, New Lap-Band Hypnosis for Weight Loss, CHANGE YOUR MIND, CHANGE YOUR LIFE! at 615-400-2334 or www.bosebastian.com.

I am trying to spread the word about my blog and I need your help. Please let your friends know it exists, if it gives you hope and blesses you each day. If you are looking to enter the RSS or Atom Feed, you have to go to the home page of the blog to get there. Also, I write this Blog as a part of Finding Authentic You Ministries. If you would like to send an offering or a tithe, your donation would greatly be appreciated: 5001 Maywood Drive, Nashville, TN 37211.

And I would be greatly pleased for you to share anything that you read by clicking the share button in Facebook.com/bo.sebastian, or add it to your Twitter at BoSebastian; or LinkedIN at Bosebastian5@gmail.com; or find this blog home at www.FindingAuthenticYou.com. Any of my books can be found on Amazon or Barnes and Nobel, just by typing my name in the search header.

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Are You Anxious?

Are You Anxious?

Do you really know what causes anxiety and panic attacks? I have so many clients come to my office and say they have gone to psychiatrists and therapist and have been diagnosed with panic attacks, but really don’t have a complete understanding of what panic actually is.

I’d like to start with an explanatory story. If you were walking toward my house from your car, and just as you got ten feet from my door, you noticed a lion behind you. A myriad of physiological, fight or flight responses would go off in your body. Your heart would race, adrenalin and cortisol would be released into your blood stream, causing hypertension, quick response time, and almost unrecognizable speed in your body to get to safety.

You would run to my door, knock frantically and maybe even try to break down the door, rather than get killed by the ferocious lion. Who wouldn’t?

But, say I open the door immediately, and you are swiftly rescued to safety. We call FEMA. We know that help is on it’s way? Your heart begins to slow down. Your mind stops racing. Your blood pressure slowly begins to go to normal, albeit, it may take a couple hours.

But, say that while waiting for help, the lion realizes that the window to the front room is unsecure. He begins to slam into the window with his strong paw. The window bay shakes. We both begin to quiver. There are three strong doors between us and the lion. We know practically that the likelihood of the lion getting to us through all those doors is small, but still the tiny threat continues.

This small threat is a great representative of low-grade anxiety. Small triggers like a loud sound, similar to the lion pounding on the window, may be a trigger to a panic attack. Or going to sleep that night might not feel so safe. So your heart may begin to replicate the feeling of panic again in the middle of the night when you feel completely vulnerable.

This is real representation anxiety. Many things can cause anxiety. Finances. Business failure. Children. Relationship problems. Juggling too many things in your life. The threat of something hidden in your past coming to the surface. Some gay people suffer from anxiety if they are not out or are married to a straight person. These are all great reasons to be harboring anxiety.

But how do we get rid of the poison that causes these problems? That’s the key, actually, to this blog.

A psychiatrist will usually put you on a medication that will be an anti-anxiety drug. There are plenty of them, but a few of the most common are diazepam and clonazepam, the generic names of Klonopin and Valium. Some physicians will also put people on antidepressants to help them manage ongoing anxiety. I would have to say that it had better be because the client is also depressed. For me, I think that taking an antidepressant for sporadic anxiety is not a good use of medication. But that’s my opinion, and I’m not a physician. Antidepressants are meant to help you feel better on a whole and with depressive states, which could contribute to helping slow down the anxiety, but doesn’t truly help the problem.

I have found that what really helps anxiety is getting to the fear behind the anxiety. Then focusing on what will make you feel safe in the face of that fear. The anti-anxiety meds are great to help you calm down while you are getting to the place where you can eliminate the triggers that cause the night sweats and heart palpitations. I’ve been there. I know.

When you have a trauma lingering in your past that has caused something like PTSD (Post Traumatic Stress Syndrome), then a little trigger can cause the entire body to react in a fight or flight sequence that your brain isn’t responsible for. So, taking a pill to help your physiology get back to normal, so you can manage the thought process, isn’t a bad idea at all.

Hypnosis can really help in these situations. I know, a great deal of times I come back to saying this. I’m not trying to get you to come to me for therapy. You can go anywhere to get hypnotized. You can read a book or even get a hypnotic MP3. But these kinds of episodes need to helped in the subconscious mind.

New neuro pathways have to be forged to create healthy, solid patterns for the mind and body to respond to. Then they must be practiced for a considerable amount of time before a change appears in the physiological response of the body.

Anxiety is a real problem. Real answers are available if you are looking for them.

* * *

Bo Sebastian is a Hypnotherapist and Life & Health Coach, available for private sessions to QUIT SMOKING, Lose Weight, New Lap-Band Hypnosis for Weight Loss, CHANGE YOUR MIND, CHANGE YOUR LIFE! at 615-400-2334 or www.bosebastian.com.

I am trying to spread the word about my blog and I need your help. Please let your friends know it exists, if it gives you hope and blesses you each day. If you are looking to enter the RSS or Atom Feed, you have to go to the home page of the blog to get there. Also, I write this Blog as a part of Finding Authentic You Ministries. If you would like to send an offering or a tithe, your donation would greatly be appreciated: 5001 Maywood Drive, Nashville, TN 37211.

And I would be greatly pleased for you to share anything that you read by clicking the share button in Facebook.com/bo.sebastian, or add it to your Twitter at BoSebastian; or LinkedIN at Bosebastian5@gmail.com; or find this blog home at www.FindingAuthenticYou.com. Any of my books can be found on Amazon or Barnes and Nobel, just by typing my name in the search header.

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