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The first step toward combating fear is identifying it. Keep in mind that headaches, stomachaches, sleeplessness and rapid heartbeat are all symptoms of anxiety. Confront the emotion, head-on by naming it, even saying, "I feel fear about this," says Saki Saki Santorelli executive director of the university of Massachusetts Medical School' s Center for Mindfulness. Acknowledging anxiety makes us less passive, less vulnerable and, as a result, more able to cope.
Understand that fear is a component of stress, the complex fight-or-flight response ingrained in us since the cave days. When we're confronted with danger, epinephrine starts pumping, the heart speeds up, blood pressure in- creases, breathing quickens.
One of the most efficient ways to reduce stress is to focus inward on one thing we can effectively control: our own breath. At the Mind/Body Medical Institute of Boston, participants elicit a "relaxation response," repeating a word â€” anything from "or" to "Hail Mary" â€” silently as they exhale. In numerous studies, Dr. Herbert Benson.
President of the institute has found that the practice leads to lower blood pressure, slower breathing and an overall calm. Richard Davidson at the University of Wisconsin -Madison recently found that a form of meditative breathing pioneered at the Center for Mindfulness can affect the brain. In a small, soon-to-be-published study. Davidson took brain images of 25 members of a biotech firm who practiced meditation six days a week for eight weeks. He found increased activation in the left side of the prefrontal1 part of the brain, an area associated with lower anxiety, positive emotion and inhibition of the amygdala, the brain's fear center.
I ne'er1 was struck before that hour, With love so sudden and so sweet. Her face it bloomed2 like a sweet flower, And stole my heart way complete. My face turned pale as deadly pale, My legs refused to walk away, And then my blood rushed to my face, And took my sight away. The trees and bushes round the place,Seemed midnight al noonday.I could not see a single thing.
If sitting in one position for more than five minutes sounds impossible, you might try yoga. Gon-centraing on the physical intricacies-' of different poses forces you to filter out4 the "endless tape loops of chatter and fear," says Dr. Timothy McCall, medical editor journal, allowing you to be present in the morn-Tit In so doing, you begin to clear the mind You can also reduce angst by deliberately altering the way you perceive'' the world. Cognitive behavioral therapy, which focuses on identifying and changing destructive thinking, is the gold standard for treating anxiety disorders. Patients are encouraged to confront their worst fears -- such as riding an elevator â€” to prove in themselves that they can and will survive. That experience helps get rid of distorted thinking, says Stanford University psychiatrist Dr. David Burns.
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