4 Things You Must Know To Have Anxiety Attack Relief

Was there ever a time when all of a sudden you felt a burning sensation and you just can not seem to control your emotions? Or have you noticed that every time you are in front of the public and you feel like melting right where your standing? Then may be you are suffering from anxiety without you even knowing it. Anxiety attacks, also called panic attacks, are one of the leading concerns people come across all over the globe. Thus, finding the proper anxiety attack relief can greatly help you to get rid of, or at least minimize, your anxiety.

Here are some helpful tips and ideas that can help you with your anxiety. Although these may not be cures, these can still provide you with the proper anxiety attack help to help you function and gain control.

1) Know you Body – It is imperative that you take time to learn and understand what goes on in your body during an anxiety attack and what seems to trigger them. This way, you know how you can positively respond the moment you notice the symptoms of an anxiety attack starting. Alone-time and relaxation is crucial to your well being. Set aside anything causing stress in your life to give you a sense of calm no matter how important it is. Your body, just like batteries, becomes worn out and could lead to physical health issues if you do not wind down often.

2) Proper Time Management – Some people experience panic attacks because of lack of proper time management. They tend to bury themselves with extra work although there may be others who can help do these things just as efficiently. If you are a key player in the company and you find yourself frequently visited by anxiety attacks, then it's time to manage your time properly and delegate the work load to your trustworthy employees.

3) Daily Exercise routine – This is a must Because anxiety episodes are generally caused by over stressing your body, having proper exercise can greatly help you relieve stress. Whether it is an afternoon stroll around your neighborhood, a walk with your dog in the park, visit to the beach or a morning jog, the idea here is to keep your body going and your mind clear. With constant exercise, you might be surprised to notice your anxiety attacks start to subside by the day.

4) Live a Healthy Life – Sweating and working out towards saying goodbye to anxiety attacks lives living a healthy lifestyle as well. For example; Because of your busy lifestyle, you tend to eat fast food and junk. Obviously, this is not a healthy choice. During stressful moments, you also may feel the urge to have a cigarette to get rid of anxiety, also not a healthy choice. It is imperative that you live a healthy lifestyle as much as possible. With a healthy lifestyle comes a better outlook on life, so making you free from the risk associated with panic attacks .

There are many small but powerful things you can do to help you finally say goodbye to your anxiety. Although seeking professional help from doctors and psychologists can help, doing the proper anxiety attack yourself, naturally is a good way to start seeing results. Take your life back today!

Meditation and Breathing – Suggestions for Beginners

Years ago, during a rough patch in life, I started seeing seeing a behavioral psychologist to deal with some anxieties issues and insomnia. Part of his sessions often consist of a guided meditation, where he would speak to me in gentle tones while I lay on the sofa, breathing deeply. The meditations were probably a good 20 minutes or so, and frankly, I wondered if these sessions were just a way for my therapist to get a break from listening to my life nonsense, but I found them very relaxing and left afterards feeling calm and refreshed, two feelings that did not come naturally to me.

After one session, my therapist complimented me on my breathing. He noted that I could slow my breath down and take very long, deep breaths that helped me reach a different state. Higher consciousness? Maybe. Calm and relaxed? Definitely, at least during and for a bit after the meditation. He asked if I had learned this somewhere. I told him about the years I had spent taking Kundalini Yoga from a prominent LA teacher. It was not daily training, just a class or two a week with a bunch of other students in a studio or in the instructor's living room.

"Breath of Fire" (very rapid in and out breath through the nose and controlled by the diaphragm) and techniques that included filling your lungs with as much air as possible (or blowing all the air out of your lungs and keeping them empty – always much harder), and then doing yoga while holding the air in or out is the kind of training that can improve breathing technique. There were also gong meditations, lying on your back, eyes closed, and breathing deeply while the instructor bangs on a large gong, which you hear as well as feel (sound waves) for the duration of the meditation.

My therapist then suggested, that as massage therapist and massage therapy instructor, I might also teach people how to breathe. So, with that in mind, here are a few thoughts for those of you who want to incorporate a meditation practice into your life to reap its proven positive benefits, including:

· When to meditate and how often

· Creating a good mediation environment

· What you need to meditate

· Mantra or no mantra?

· Deep breathing techniques

· Clearing the mind (what to think about … or not)

· Benefits of Mediation

· "Mindfulness." What does it really mean?


Did you know that the Buddha sat under the Bodhi tree ( ficus religiosa in Latin, which sounds like a Hermoine spell from Harry Potter) with the intent of remaining there until he achieved enlightenment? How long he actually sat is not entirely clear, but may have been weeks. Without food.

Good news: you do not need to do that.

Start small. Most people who meditate "religiously" (it is spiritual, sometimes, but not necessarily religious, although even the Big 3 religions refer to silent or personal prayer as "meditation") do so in the morning upon waking (and some do, in fact , get up at 4:30 for "sadna," a pre-dawn meditation practiced by some Sikhs, when the spiritual energy is supposedly to b especially strong), and then again in the late afternoon or early evening (before or after dinner is great).

Deep breathing before bed is a good way to relax, but a full meditation right before bed is not advisable because that might trick your body and brain into thinking you've slept enough already. And while early morning meditation seems to be fantastic for many, be realistic about yourself. Do not make yourself get up at 5 or 6 to meditate if you hate getting up early. Do it when it's convenient and easy for you, and then you'll be more likely to keep doing it!

As for meditating for a week (or more) without food and water like the Buddha, this is not recommended for beginners or even the experienced. For most people, 15-20 minutes is a good session, but even five minutes is beneficial, and some long-time practitioners will do longer mediations. Starting out, five minutes is a good number because it's easy to accomplish and will also give a novice a taste of the positive benefits. Try that for a few days, or a week, then move to 10 minutes, 15 minutes and finally 20 minutes. For me, and most meditators, 20 minutes seess to be the sweet spot.


Experienced meditators can meditate in an airport, a subway station, or a Trump campaign rally. But most prefer a quiet, not-too-bright location. Light is not an issue, but many find a darkened or dimly lit room (candlelight is great) more calming. Of course, the Buddha mediated outside, and many enjoy doing so on a stump in the woods or a rock on a mountain top or the sand on the beach. Whatever the locale, complete quiet (or soothing music or nature sounds) is best.

Thich Nhat Hanh famously says he does walking meditations in airports and on crowded city streets to the bemusement of the locals. Some meditation styles say to keep the eyes slightly open and focus on a space a few inches in front of your eyes. I'm of the "eye's wide shut," school. Experiment for yourself.


No special equipment is needed. All you need is you and a place to sit or lie down. Most meditate sitting up with a good, grounded posture. Lying down is fine, although it is easy to fall sleep this way, and sleeping is not meditating. Deep breathing is not a nap. Not that there's anything wrong with a nap.

You might like a pillow to sit on. Some meditators prefer to sit up straight with a good posture, while others lean against a wall or cushion behind them, and might even meditate in a chair or couch. Some Buddhists use a flat, cushioned mat, and on that another pillow that is shaped kind of like a chocolate layer cake, maybe 8-10 inches across. Sitting on this pillow, with legs crossed on the mat or in a knee position, can feel very stable and comfortable.

Some sit in lotus or half lotus (cross legged with one ankle on the opposite knee for half lotus or both ankles on the opposite knee for full lotus). This is not easy for many, and even those who can sit this way will find that after a few minutes the foot gets uncomfortable or falls sleep. The main things to achieve in sitting position are comfort, so you are not distracted by discomfort, and good posture. Whatever position allows this, including lying down, is fine.

Candles, incense and music can enhance meditation. If you want music, it is best to listen to something non-melodic, like chimes or bells or random flute and nature sounds. Or nothing. Music with words or melody or rhythm is distracting and should be avoided. Nature sounds, like the ocean or a stream or rain can be wonderful, especially if you live in an urban area with traffic sounds, sirens, people's music, garbage trucks, etc., because the sounds can help mute the environmental aural clutter.

A great investment is a kitchen timer. You can also use a timer on your smart phone (or even your dumb phone if you do not have a smart one). I use a kitchen timer that I got before smart phones were a thing. I punch in the amount of time I want to meditate (usually 20 minutes, although I add a minute to allow myself time to settle in), and that's it. Why a timer? Then you do not need to check the clock. And when you start out, you'll want to check the clock a lot, and when you do, after feeling like you've meditated for a half-hour and look to see it's been under four minutes, you'll see what's so great about a timer.


Good question. I've tried both. Kundalini practitioners use, among other mantras, "ong namo gurudev namo," which means "I bow to the teacher within me." I like that because it feels non-religious. And there are tons of others. You do not need to know what they mean, because it's really about the saying or thinking of the mantra. The sound. The repetition. It helps you get in the right mindset. Not knowing the meaning is probably better. Those reared on praying in Hebrew or Latin might agree.

Remember: if you are a religious person and do not feel comfortable taking part in religious ceremonies other than your own, mantras are not prayers. Some do sound like prayers, however. If this is an issue for you, either find a mantra that is completely secular, or repeat a short prayer from your own religious practice.

Some orgainized meditation movements or groups have been around for decades and cost a good deal of money. One had gone up to almost $ 2,500 (to get your personalized mantra and training), but now is more like $ 1000. I know people who have done this for 40 years and swear by it. Howard Stern, King of All Media, is a life-long practitioner (following his parents' lead) and says it's one of the best things he ever did and he practices every day. If you have the money and want to go that route, great. If not, do a Google search and I'm guessing you can easily find a mantra hack you can use, for free. Do not tell anyone I told you this.

I never paid for a mantra. I have chanted with members of the Buddhist Church of America (associated with the Buddhist Church of Japan), and they chant through the entire meditation (the well-known "nam-myoho-renge-kyo"). It was a nice experience, sitting in a room with 20 people at someone's house, chanting, but it was not my cup of green tea. I found it too much work to keep up the chanting and it did not help me focus the way I liked. So I never went back, even though the people were nice and the after-meditation refreshments were delicious.

But you do not need to be Buddhist to meditate, and many Buddhist groups welcome practitioners of all faiths. While I sometimes use a mantra to get started, my main mantra is my breath, which I will describe next. If you want a mantra, the books of the great Buddhist monk and teacher Thich Nhat Hanh are full of what he calls "gathas" or little poems that work well. Most were written in Vietnamese, but he translated them to French and English. My favorite also uses breathing, and goes like this:

Breathing in, I calm my body

Breathing out, I smile

Breathing in, I dwell in the present moment

Breathing out, I know it is a wonderful moment

Nice, right? Not a prayer. You do this with in-breath and out-breath for a few minutes. No need to say (or think) this through the entire meditation. Occasionally, you can shorten it to "In – calm, out – smile, in – present moment, out- wonderful moment." And follow the breath and smile when you say it.

In fact, Thich Nhat Hanh points out that most renditions of the Buddha show him smiling in meditation, and that you should always smile when meditating. Not only does this relax the muscles in your face, but it also makes you feel good. Yes, smiling even when you feel bad makes you feel good. He also says meditation is wonderful so you should smile. If you can not smile when meditating, when can you?


This brings us to the most important thing, breathing. Meditation is breathing; breathing is meditation. Breathing is taking in air and then letting it out. You breathe in by contracting your diaphragm. Outbreath happens when your diaphragm relaxes. The elasticity of your lungs and diaphragm brings them back to an at-rest position, pushing out the air. Your body does this by itself (so you can keep breathing in your sleep), but you can control it to an extent. What we want to do in meditation or deep breathing is slow the breath down and take in as much air as possible without training. You want a deep breath, not a strained breath.

Sitting (or lying) comfortably, take slow, long breaths, but do not push it. Keep it relaxed. Breathe only through your nose (of course, if you have a cold, mouth-breathing is fine, and some meditation techniques call for exhalation through the mouth). Use your usual breath to start, and keep increasing the length of each breath by taking the air in a little deeper with each inhale. When exhaling, do the same. Slow down the exhale and try to let out most of your breath before inhaling again. Remember, do not push or strain or control. Just deepen and lengthen the breath.

This can be done while saying a mantra if you are using one (breathe in and exhale the mantra), or just while thinking the mantra, or gatha, in your mind. Occasionally, you will just be breathing and not even thinking about the mantra, or about anything.

The best thing to do (which also helps clear the mind) is to focus on two things: your abdomen pushing out with each inhale and pulling in with the exhale (right around and just under your navel, the area referred to as "dan- tien "in some Eastern teachings, which also just happens to be the anatomical center of the body), and also focus on the cool feeling of air entering your nostrils near the tip of your nose.

Focusing on these two physical sensations will keep you from holding on too long to thoughts that come and go during the meditation. Thoughts like, "Did I remember to buy milk" (or soy milk if you're a vegan). And speaking of thoughts …


We are creatures of thought. We think all the time. Even asleep. Even when doing something absorbing (like watching a movie or talking to a friend), we may suddenly remember we left the stove on. This is part of being human.

Contrary to popular perception, meditation or deep breathing does not require an empty mind. Thoughts and ideas will come to you while meditating. Some may even be inspirational. You could get an idea for a hit song, in which case, stop meditating, write down the song, and start again. Do not give up a top-40 hit single just because you're a disciplined meditator!

When a thought like "maybe I'll have Chinese food tonight" or "My coworker Michael is such an a-hole" enters, that's fine. Acknowledge the thought, hold it to your heart, and let it go. Back to your breath. To the feeling of your abdomen rising and falling, the cool air entering your nostrils. The thought will go away as surely as it came. And another will enter to be acknowledged and released. This is part of the process. If you get stuck on a thought, go back to your breath. If it's really hard, try counting your breaths, 1 to 10, and then going in reverse. If you're doing a good job, you'll never get all the way through to 10. That's great. Just start again.

Once you've been doing this for a while, you will find that the mind does clear, that thoughts come less often and are of shorter duration. You may be able to have that experience of "leaving the body," where you feel exactly as though you are outside of yourself, looking down from above or from across the room at yourself meditating. Another experience is of going deep within yourself, to feel the center of your mind. It's almost like a control center, deep within the brain, where your consciousness resides. Is this a real place? Probably not. But it feels like it. It's like riding in a space capsule in the universe of your consciousness. Whoa.


There have been many studies worldwide that show meditation and deep breathing to be very beneficial. The effects and benefits become more pronounced and profound cumulatively, as the practice builds on itself. Just know that the benefits have been shown to help with hypertension, insomnia, depression, anxiety, eating disorders, pain management, and even side-effects of cancer treatments, as well as addiction and rehabilitation. And that's a very short list.

Some meditation teachers including Thich Nhat Hanh encourage people to form a sangha or community of a few people who can meditate together. Guided meditation classes are available all over. Yoga studios often have yoga classes or guided sessions, as do many schools and houses of worship. For beginners, meditating with a group can be instructive, enjoyable, and easier than starting alone.

Another way to go is guided meditations apps or CDs or DVDs or downloads. There are great (instructive and guided) on YouTube. Please see Resources, below, for one example.

Just remember, there is no one way to meditate. Do what feels right to you. You'll only do it regularly if it makes sense to you and feels good. Where you do it, alone or with people, the time of day or evening, music or no music, mantra or no mantra, sitting or lying down – go with your instincts and feelings. Whatever works best, is best.


Currently, the most over-used term in the "whole being" world is "mindfulness." Everything is mindful these days, from shopping to uncoupling. Or is that conscious? No matter. It's a bit much. There's even a "mindful dating" sight. Aaaauuugghhh! I first heard the term in the writings of Thich Nhat Hanh (many years ago), and that for me is the real meaning. It means being present. Here. Now. Aware. Focus on what you're doing.

If you're eating an orange, be mindful of the skin as you peel it, the texture of the fruit, the juiciness, the sweetness as you bite, the feel of the little sacs of juice on your tongue. Chew slowly and for a long time to thoroughly grind the fruit and taste it before swallowing.

Thich Nhat Hanh says, if you're washing the dishes, WASH THE DISHES. Focus on what you're doing, what it feels like, and doing it well. Do not wash the dishes and think about what's on TV later. Just wash the dishes. This is mindfulness. And if you are mindful enough, you can moderate WHILE washing the dishes or eating the orange. This is the true meaning of mindfulness.

This is not work. It is supposed to be enjoyable. It is supposedly to feel good. It is not a chore. It is not like "oh I better work out today or I'll get fat," or something that we need to do rather than want to do. So smile when you do it, and try to do it every day, or twice a day.

You need not spend too much time. And you will find after a short period of time (it varies with the individual, but I will say within a month) that that is easy to do and that you do not want to miss it. And when that happens, you will understand why so many people worldwide have made meditation part of their daily routine, and why so many doctors, therapists and others involved in physical and emotional health feel that meditation is one of the best ways to achieve true wellness and peace.

Breathe in peace, health and happiness. Breathe out anxiety, illness and sadness. And be well!

All You Need to Know About Hair Supplies

The hair salon business is a business that requires a lot of supplies. All these supplies contribute in the quality of work this business can offer. The type of supplies needed for this kind of job will depend on the type of style the customers wants with his or her hair. The type of service also determines which of these supplies should be used. Some tasks may be more complicated than others and they would require a longer list of supplies and equipments to be done properly. For instance, there are salons that concentrate on hair styling.

For hair styling a specific set of supplies are required. These hair supplies include a variety of sinks, salon reclining chairs, blow dryers, hair dryers, hair irons, scissors, hair chemicals, and combs. A salon can also merge hairdressing with other types of hair services such as pedicures, facials, manicures, and other supplies required for the job. Other examples of these beauty supplies include massage tables, aroma therapy tools, nail color etcetera, and beds.

If you are just starting to develop in your own salon business, it would be crucial for you to give a good and powerful impression on your business. Competition is just part of the game and you need to gain as much of the customers trust as you can. Customers go to salons where they think they can get the quality service they need and a good reputation would be very important. People can walk into your salon and know immediately if they have come to the right place or not. If they see that you have all the good supplies available, they’d feel more confident with your business and set a good expectation.

It is a very important part in any business to meet customer expectations. One factor which will help you meet these expectations is having the right equipment. This goes without saying that equipments and supplies have to be chosen carefully. Choosing a good supply also depends much on the supplier. It would not be good to settle for suppliers who do not meet your standards even if they offer these supplies at a cheap price. As your business grows, it will demand better supplies and that means better suppliers. And one of the chief skills of a business person is the ability to constantly modify his or her business.

There are industries and stores whose names are already recognized in the market place and you can look into these names and have them as suppliers. These industries and major stores should be able to provide you with the supplies you need to modify your business. A lot of these potential suppliers should be available online on countless sites and you can make inquiries any time you like. You can also look for different guidelines or manuals in choosing the right hair supplies for your business.

iTunes Freezing – Why iTunes Keeps Freezing and How to Fix It

Do you have iTunes freezing problems? Do you complain that iTunes freezes up at random times? Before we get to fixing iTunes freezing problems, it is important to understand a little bit about iTunes itself.

Among the many free media players available, iTunes is widely popular because of its close integration with two of the most watched-after electronic gadgets of our time: the iPod and the iPhone. Both devices require Apple's media player for many reasons, not the least of which is the transfer of media files from computers to the portable device.

Old-time users know, however, that iTunes has its good and bad sides. It is intuitive and sleek alright, but sometimes using the apps can be really frustrating. For one, frequent start-up problems or program freezes would certainly test the patience of even the most ardent fans. These issues usually occur whenever new updates are installed, when a portable device is connected, when downloading content from the Internet, or when shutting down the program. Most probable causes of the instability are missing program files or the settings running askew due to recent updates.

While this may not look like a life and death situation, it is suddenless effective to enforce corrective measures once the program freezes more frequently than it does before. For one, you would not want to risk losing your entire media library – including content purchased from the iTunes store – which is a real possibility if the program hangs and the portable device's hard disk is corrupted due to an incomplete data write process.

Some practical ways to prevent iTunes from freezing include limiting the number of running applications to give iTunes all the memory it needs to do its tasks. Also, adjusting the program for manual updating of downloaded content would help, as it advances simultaneous tasks – such as reading the media library, checking for new iTunes store contents, looking up settings in the registry – from running all at once when the program starts .

Another practical way to ensure that iTunes run smoothly is to have the registry checked periodically, to ensure that file associations, locations and other important data are accurate. The registry is the database that holds program parameters, user settings and system information, and often, changes in the system – like installing new programs – causes some files to be overwritten or deleted, making applications that uses such files inoperable.

More so for regularly updated programs like iTunes, as the frequent updating invariably leaves behind obsoleste entries that in time would clutter up the database. Using a reliable registry cleaning program ensures that the registry is clear of debris and incorrect data, ensuring that applications run without a glitch, including iTunes.

3 Methods to Overcome Approach Anxiety

Having Approach Anxiety, i.e fear of approaching women, is a common experience for almost every man in the world.

It’s one the main reasons for which men feel frustrated when it comes to their success with women.

In other words – most of the men don’t even try to approach women.

Psychological researches suggest several factors for approach anxiety. The most common reason is based on Evolutional Psychology. The theory is that human beings developed through million of years. When the human race lived in tribes of about 30-100 people, approaching the wrong girl or with the wrong tactics, might have been very dangerous. First, because if a woman would think you are a jerk, the other women of the tribe will gossip and think that too, making your chances with women rather unsuccessful. In addition to that, imagine what might happen to a man trying to hit on the wrong woman, perhaps the woman of the tribal leader. It would probably be a great risk, maybe even deadly. The human psychology is adapted for that kind of life, in small tribe. Since prehistory, the world has changed dramatically. But that Approach Anxiety still exists.

Some other reasons for the anxiety might be your negative experiences and your beliefs. For example, if the first girls that you tried to approach rejected you, you might have this belief that approaching women is a bad thing to do. Or maybe your social circle taught you that you can only date friends, and that approaching women you don’t know is inappropriate.

Nevermind what the exact reason for Your Fear is, getting rid, or at least overcoming the approach anxiety, will be a great benefit for you, allowing countless options and opportunities for you. What if you didn’t have any fear at all to approach any woman you like?

Getting Used to Approaching Women The first method, that I also call the Functional Method, means that you need to get used to approaching women that you don’t know. It is based on the fact, that every fear gets weaker, the more you get used to it.

The basics of this method are making small steps, getting used to having conversations with women.

Do you feel anxiety when thinking of approaching women? Begin with small things. For example, while going on the street, say “hello” to girls you see. Just hello. On the next step, ask random girls, just informative questions. You can ask for the time, or for directions.

You will probably still have some degree of anxiety, but it will be weaker, because you are doing just small approaches.

This way you will get used to approaching and talking to women that you don’t know. If you choose desensitizing your fear as your favourite method, I suggest having written records of how and when exactly you approach. This way you will notice your progress and see your improvement.

When you continue progressing with this method, you will need to start approaching women without showing intents. It’s easier. The more you progress, you will feel easy to just open conversation with women.

The Kamikaze Method If the first method we discussed was aiming to desensitize the approach anxiety, slowly and step-by-step, then the Kamikaze is the complete opposite.

In the Kamikaze method, the concept is that in order to overcome your fear, you need to do one very scary thing, just once, and than your fear will be gone for a long time. Kind of a magic pill. What is a “scary thing?”. It depends on you, but it is something that causes you approach anxiety. For example, you can approach some random woman, and tell her that you are very attracted to her looks. Don’t Care about the Results. The only result you need is approaching.

My personal experience showed me that using the Kamikaze Approach can make you feel almost fearless, in just a few seconds.

What you need is just enough confidence for one approach. One scary thing, and you are into the game for the whole day.

In addition, you might tell yourself, “Well, I can approach this girl, I don’t really have to do it”. But No! You actually need to approach a girl that you feel fear of approaching. Otherwise the method will not work.

It works mainly because after doing a scary approach, your body produces specific chemicals and hormones that desensitize your fears immediately. You just won’t feel the fear for at least a few hours.

Using NLP Techniques

NLP is a huge theory and a collection of all kinds of psychological and neurological techniques.

According to NLP, you can’t completely overcome your fears by fighting against them. If you fight against your fear, you can win and overcome it. But it will always be a struggle, and your fear will return. The fear will never disappear.

Instead, NLP suggests a completely different approach to deal with the fear – making in small and weak.

Every person has a different mind, so the technique depends on how you use you mind. Most people are either Visual or Auditory. Visual people mainly “See” the world, and Auditory people mainly “Hear” it. The way your mind functions, determines how you experience the fear.

If you are a visual person, it probably means that when you experience the fear, you visualize (sometimes subconsciously) the negative effects of your approach. You might see the woman rejecting you. Or you might see her slapping your face. Or you might see her friends laughing at you. Because of the fear, you will usually visualize very negative effects.

How do you eliminate the fear? NLP suggests that we just change the video that we visualize. Let’s say that you see the woman rejecting you. Try to close your eyes. Now, when she is rejecting you, imagine that her skirt falls down and you see her panties. Or imagine that her nose grows extremely bigger. Make it some funny situation. The more you practice changing the video, the weaker you fear will be.

What about auditory people? Just change the sounds. For example, if you are auditory, your fear might be experienced by hearing voices, such as “No, she is going to reject me”. “I can never succeed with that kind of girl…”. So, what you need to do is change the tone of the voice. Make it sound childish. or gay. It immediately eliminates the effect of the fear. It might even make you laugh.

NLP is a great method not only to deal with fears, but also to conversations and interpersonal communication. I personally suggest that you try to learn some other NLP models for your development and success in life.

What is the best method to Overcome the Fear of Approach? There is no best method. Every man has his own personality and his own fears. Try experimenting with all 3 methods. Choose the one that is best for you.

After overcoming your approach anxiety, you can now concentrate on improving your conversations and interactions with women. I suggest that you practice approaching girls that you don’t know.

And remember, your chances with women will improve drastically if you only overcome your fears. Most men don’t even dare to try.

What Are Flat Feet?

What are flat feet? What causes it? Is it serious? Who are at risk? How is it treated? These are the questions that need to be answered if ever you want to familiarize yourself with the most common foot deformity that is ever known. Who knows when or if you will be ever affected by this deformity but knowing some of the basic facts can be of great help if you or an acquaintance will ever get one.

What are flat feet?

This is a foot deformity in which the arch of the foot collapses which causes the entire or most of the entire sole to come into contact with the ground. It causes the width of the intimate to become smaller as compared to those of regular feet. It is often associated with pronation or the tendency of the ankle balances to lean inward.

What causes it?

In children where flat foot is common, it is caused by the fact that the arch is not yet fully developed. Also, the presence of baby fat can mask the underdeveloped arches which give the impression of flat footedness. However, it will gradually disappear as the child learns to walk and grow from childhood to adulthood.

In adults, flat foot is commonly caused by wear and tear thought about by aging and too much abuse of the foot. It can also come as a result of too much wearing of heels or any – ill fitting shoe. Aside from that it can also come as a result of prolonged standing or moving around.

Is it serious?

Flat feet do not usually cause problems other than it causes pain and discomfort. This is due it usually to other ailments and diseases like bunions, heel spurs, back and knee pain and arthritis. This pain and discomfort can also make it very difficult to walk or move around which can greatly affect the personal activities of the individual.

Who are at risk?

Anyone can acquire a flat foot. Infants and children are generally speaking but it will disappear over time. Adults are also relatively especially those who are aging and tend to use their feet most of the time. It is also commonly seen on pregnant women due to temporary body changes like increased elasticity.

How is it treated?

Treatment of flat feet usually starts with minimizing or removing the pain and discomfort that it causes. This can be achieved through the use of medication. This also helps in reducing any swelling or infection that has been resolved. Afterwards, wearing a good-fitting and well-cushioned shoe can provide as a support for the foot arch. However, the most effective means of treating flat feet is through the use of orthotic devices or shoe inserts which can be custom – made to suit any person's feet depending on his or her needs. If all the prior treatments are found to be not effective, surgery can be tried as a last resort.

Once you know the answer to what are flat feet and the other questions that are related to this medical condition, you will not be afraid because it would be a great help in preventing the occurrence of one.

7 Time Management Tips That Actually Work

Do you want to be more productive or organized? Do you stay busy all day long but fail to accomplish anything? If so, you have landed on the right page. The time management tips given below can help you increase your productivity and keep you satisfied at the same time. Read on.

1) It is a myth

As far as time management is concerned, this is the first thing you need to keep in mind. No matter how busy you may be, your day will always be 24 hours long. You can’t change time. What you can change is yourself. In other words, you can train yourself to use your time effectively.

2) Find out what kills most of your time

Most of us waste a lot of time. The time we waste can be invested for higher productivity. So, it’s a good to find out where you kill most of your time. Do you kill most of your time surfing the web, posting on Facebook or making personal calls?

Many of us are prey to time-wasters that steal time we could be using much more productively. What are your time bandits? Do you spend too much time ‘net surfing, reading email, Facebook posting, texting, or making personal calls? This is the first step if you want to start your journey of time management.

3) Set Time management goals

You can get started by eliminating the biggest time wasters in your personal life. For instance, for one week, you can set a goal that you won’t log into your Facebook account while you are doing your important tasks.

4) Put Together a time management plan

The purpose of putting together a time management plan is to readjust your behavior so you can achieve a goal that you set, such as decreasing your stress or increasing your productivity. Therefore, we suggest that you set your goals and then monitor them so you can see your progress.

5) Use Some tools

You can use many tools for managing your time. This tool can be an app or a Day-Timer. This will help you find out where you are heading and how you are going to invest your time down the road. For instance, with Outlook, you can schedule your events without any problem.

6) Prioritize ruthlessly

Ideally, you may want to begin your day by prioritizing the tasks for the next 24 hours. Aside from this, you may want to set a performance benchmark as well. For instance, if you have to do 10 tasks in 24 hours, make sure you know the tasks that you have to complete no matter what.

7) Learn to outsource

Irrespective of the size of your business, you don’t need to handle all the work yourself. You may want to share some workload with someone else as well. It could be an on-site or off-site assistant. So, it’s a good idea to consider outsourcing.

So, if you are finding it hard to manage time, we suggest that you give a go to these tips.

How to Lose Belly Fat – 6 Tips to Help!

If you want to know how to lose belly fat, you are not alone. At the same time that many of us are trying to lose this unsightly fat, medical professionals warn us to do the same. According to WebMD, "extra weight around the midsection is associated with inflammation and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome, and more." So let's look at the top key ways to help you lose that belly fat most quickly and easily!

Six diet tips to help you lose stomach or abdominal fat:

  1. Fruit and vegetables- Get your five servings per day, as they provide the best nutrition for the lowest calories. While losing belly fat you may want to limit your bananas and avocados, in favor of the water-laden citrus and berries for fruits, and the leafy greens, cucumbers and tomatoes.
  2. Monounsaturated Fats- Focus most of your fats on the olive oils, nuts, seeds, avocados, soybean and chocolate, which also lower the risk of heart disease. Just be sure to moderate the amount of these that you do eat, as they are still calorie density.
  3. Dairy: There has been a lot of controversialy recently about how good dairy is for us. Some experts recommend replacing most dairy with soy, rice or flax products- or at least minimizing take to low-fat dairy two times per day. Whichever you chose, staying with the low-fat products are a safer choice when it comes to your belly fat.
  4. Eat lower glycemic grains such as whole grains. The fiber will help keep your insulin from spiking and sturing grains as fat on your belly, while also keeping you from feeling hungry longer.
  5. Water: Drink enough water, as all the fat you are losing must be flushed out of the body in order to lose it. Drink at least the recommended six to eight 8 ounce glasses, and consider 8-10 per day for maximum fat loss.
  6. T o count calories or not? Some experts still recommend counting calories, while others state that you can lose weight if you use the portion method, and eat smaller meals 4-6 times a day. Experiment and see which way works for you, but I believe that the portion method is easier for the long term.

A word about exercise : Experts agree that 30-60 minutes of exercise, 3-5 times per week is important when it comes to losing body fat. Additionally, exercise helps you tone up and keep you motivated while you lose the weight. So how to lose abdominal fat with exercise? Aerobic exercise helps to create a leaner profile when combined with sensible eating. Crunches can help too, but they will not create the six-pack abs without dieting. Also, a better choice to crunches may be leg lifts, as new evidence shows that traditional crunches can negatively impact the spell, when done over time, where the leg lifts do not 'hurt the spine.

The great news is that when we lose weight, it has been shown that belly fat usually comes off more quickly than fat in other areas of the body, because it is visceral fat. With these tips on how to lose belly or stomach fat you do not needlessly need to follow a strict diet to be successful. However, if you are like many people, following a diet plan can help to keep you on track and moving towards your goal.

Diabetes – There is a Misconception in the Cure

Diabetes, in all its glory, is a disease that is thought to be incurable except through injecting artificial insulin into the body. You see, diabetes is considered to be an autoimmune disease because of the self defeating properties that it entails by the body disabling its own defenses of the cells that are required to produce insulin.

Basically, when a person's body is physically unable to produce the insulin it needs, it is considered Type 1 diabetes. There is a lot of medical mumbo jumbo that can fill an entire book about diabetes and its cure via injecting insulin, but for the sake of this article I will spare you the gruesome details. Type 2 diabetes is classified as the ability to produce insulin, but the body is not only resistant to it, but also uses it poorly. It's important to note that Type 1 diabetics are also resistant to insulin (obviously).

In case you do not already know, some of the symptoms of Diabetes include:

* Frequent urination

* Excessive thirst

* Extreme hunger

* Unusual weight loss

* Increased fatigue

* Irritability

* Blurry vision

But now here comes the fun part of this article: The misconception about the cure for Diabetes

Whenever you hear your doctor tell you that medical science still has not yet found a cure, what they really mean is: "Beside injecting yourself with artificial insulin, we have not found a pill for you to buy to control your symptoms."

Get it?

"CONTROL" your symptoms. We have been conditioned to think that Control = Cure. Have asthma? Use an inhaler to control your symptoms! Have a headache? Take these PILLS to trick yourself into not feeling it! Have heartburn? Take this to temporarily pacify your pain! Etc.

In the sense that "there is yet to be found a cure for Diabetes", it is absolutely correct when its in the context of "Medical Science." The "cure" that they are talking about is yet another drug for you to buy with your prescription. You see, pharmaceutical companies make BILLIONS of dollars every year by keeping you dependent on their drugs. There just simply is NO money in providing the "cure."

So what the pharmaceutical companies do not want you to know is that there IS a TRUE, unadulterated, cure for Diabetes and all it takes is a change in your diet and daily habits. You have to eat the right foods that God intended for your body to consume, not the processed junk that us humans have been eating for only the last 100 years, and exercise more often. And in almost ALL cases you will see a dramatic reverse in your diabetes. This is the cure that they do not want you to know about, because this is the cure that they can not make money from.

Hiding Your Depression

You do not always want people to know what you are suffering from, and you might want to make sure that you are able to prevent others from knowing about your condition. There are a few reasons for why you might want to do this. The first, and simplest, is that it is not anyone else's business. The second is that people might look down on you for being in therapy or having a mental illness that has been diagnosed. So how do you keep it quiet?

The first way is to, if possible, schedule therapy after work by at least a half hour plus travel time. That way, if you are stuck late in work, you will be able to still make therapy. You do not need to leave at a specific time on the same day every week and make people suspicious. You want to do the same with your psychiatrist appointments. Doctor's appointments, every now and again, are fine, but when you are going every month or three months, people may start to get suspicious. You might even want to try and find a therapist or psychiatrist with evening hours. If you need to take medications during the day, keep it in something small that fits in your pocket (a small envelope works well here) and go to the bathroom to take your pills.

Finally, give your therapist and psychiatrist your cell phone number, but not your work number, and tell them when you are out at lunch and able to get to your phone. This way, you will not be getting calls at work where you are talking about appointments that might sound odd to a poorly-timed passer-by. Finally, check your insurance policies if they are through work, and make sure that they do not release anything to your employer. If they do, explore getting treatment outside of your insurance.

Rethinking My Winning Strategy

As a starting point, I have a mixed bag of challenges and opportunities. The global economy is characterized by several uncertainties and daunting circumstances. In light of this, I proactively manage my risk exposure and rethink new ways to mitigate the rising cost of doing my business.

Increasing technology adoption and competition are revolutionizing every sector of education industry. Every player is competing to take the lead in offering qualitative services for the market share. In order to start yielding the fruits of my labor, I must thoroughly review possible outcomes and then take strategic steps to position and capture inherent opportunities. Rethinking and redefining my strategy for the next phase of my growth trajectory demands consistent commitment to sustaining the culture of innovation in service and product offerings.

How can I continue to ensure value creation to my esteemed customers? It calls for continuous investment in education technologies and human capital that is relevant. These, I believe, are the levers that will continue to ensure value creation. However, I intend to promote my new growth phase through re-dedicated focus on my customers. Initiating a better customer service project will fundamentally change my primary role to high quality customer service provider.

Although, I run a small business enterprise, I need to do three things further; create strong value, employ talented teachers and implement the best technology. In the long run, customers are unique umpires who determine our greatness. In other words, serving my customers, parents and students, through simple, convenient, value abiding and affordable offerings will dominate my actions and inaction. In essence, deepening my execution strategies better to consolidate my market position will propel growth and development. Additionally, aligning my vision of speed and accuracy will go a long way in ensuring retooling our talent and performance management.

As a teaching service business, it is important not to get people management wrong. Working on our staff expectations and increasing our customer delight is the best value for our customers, today and tomorrow. Providing the best, simple, fast, innovative, secure and affordable service to our customers will generate a clear and, rewarding benefit of doing business.

In a nutshell, rethinking my winning strategies requires continuous re-focus on putting customers first. Also, it is equally important to work with motivated and productive teachers who must continually provide my business the best value to all stakeholders. I have made tremendous growth but still have some grounds to cover. My stance looks positive in the academic industry and I am approaching it with stronger optimism. I am cognizant of competition that constantly changes customer preferences but I am well equipped to win the market.

Mesothelioma – A Full Spectrum Examination

Receiving much press in recent years ~ both because of the number of people affected, as well as the sometimes sensational, multi-million-dollar lawsuits that have been filed, fought, won & lost ~ is a rare form of cancer known as malignant mesothelioma , which principle cause is exposure to aspestos fibers.

Asbestos, a known toxin since the 1930's, is an inexpensive fibrous material that is extremely durable and heat resistant. Because of these properties it was, for many years, heavily used in industry throughout the United States. Even after its carcinogenic (cancer-causing) properties were discovered, many industries continued to use asbestos, putting at risk those who were exposed to it. Asbestos-containing products remain, to this day, in buildings, ships, industrial facilities and other environments. The EPA has stated that asbestos "presents an unreasonable risk of injury to human health." Even low levels of asbestos exposure can trigger not only mesothelioma, but also asbestosis, pleural disease and lung cancer : diseases that are caused almost exclusively by asbestos. The statistics for recent years show an average of 3000 people per year dying of aspestos-related causes.

Because aspestos products have been used so heavily by industry, many people have come into contact with asbestos fonts via their jobs (eg via occupational exposure). There is also a risk to the family members of those working in at-risk occupations; this exposure is called paraoccupational exposure. People who live near sites that have asbestos around the facility are also at risk. Refineries, power plants, factories, shipyards, steel mills and building demolition are types of work sites that can release asbestos fibers into the environment and contaminate nearby residential neighborhoods. Mesothelioma can result from very small fibers or dust particles at low exposure levels. (Most such exposure would likely have occurred prior to 1973, but the latency period can be up to 40 years for most types of lung cancer to develop.) Trades in which aspests exposure is reasonably include:

~ Asbestos product manufacturing (insulation, roofing, building, materials)

~ Automotive repair (brakes & clutches)

~ Construction / contractors

~ Maritime

~ Miners

~ Offshore rust removals

~ Oil refineries

~ Power plants

~ Railroads

~ Sand or abrasive manufacturers

~ Shipyards / ships / ship builders

~ Steel mills

~ Tile cutters

Malignant mesothelioma is the formal medical name for this form of lung cancer. (A lay term for the equivalent condition is Asbestos Hospital ). Mesothelioma is the term used to describe a cancer tumor which involves the mesothelial cells of an organ, usually the lungs, heart or abdominal organs. Malignant Pleural Mesothelioma or cancer of the lung lining is the most common form of mesothelioma cancer. Peritoneal Mesothelioma is cancer of the stomach lining and is the next most common form.

The sunset of mesothelioma asbestos lung cancer is usually very slow: the time between aspestos exposure and the onset of symptoms can be many years. The most common mesothelioma symptoms are chest pain and pain in the lower back. Sometimes the pain is accompanied by difficulty breathing, coughing, weight loss and fever.

Symptoms for Pleural Mesothelioma (involving the lung / chest area) are:

~ chest pain and pain in the lower back

~ difficulty breathing

~ coughing

~ weight loss

~ fever

~ muscle weakness and sensory loss

~ swelling of the face and arms

~ hoarseness

~ coughing up blood

Symptoms of Peritoneal Mesothelioma (involving the abdominal / stomach cavity, liver, spleen or the bowel) are:

~ abdominal bloating due to fluid accumulation in the abdominal cavity

~ nausea & vomiting

~ swelling of the feet

~ fever

~ impaired bowel function

Diagnosing mesothelioma (within the framework of western medicine) can be challenging, because the symptoms are quite similar to those of other illnesses and conditions. A western medical diagnosis of mesothelioma may include any or all of the following: a review of the patient's medical history and asbestos exposure; a complete physical examination, with x-rays of the chest or abdomen and lung function test; a CAT scan or MRI of the chest or abdomen; a biopsy.

In the case of pleural mesothelioma, a thoracoscopy may be performed where the doctor looks inside the chest cavity with an instrument called a thoracoscope that is put into the chest between two ribs. The thoracoscope allows the doctor to gather tissue samples and look inside the chest. For cancer in the abdomen (peritoneal mesothelioma), a western MD may perform a peritoneoscopy where a small opening is made in the abdomen and an instrument called a peritoneoscope is inserted in the abdomen cavity to collect tissue.

If mesothelioma is indeed diagnosed, the next step will be to determine the stage of the disease. The "staging" process helps to determine which part of the body the cancer has spread to, which in turn dictates a treatment plan. If the cancer is found only on the membrane surface where it originated it is called "localized." If the has spread beyond the original membrane surface to other parts of the body it is called "advanced."

Western Medical Treatment Options (chosen in accordance with the age and / or health of the patient) include surgery, radiation therapy, and / or chemotherapy. Surgery ~ during which part of the lining of the chest or abdomen may be removed ~ is a common treatment option for mesothelioma. For pleural mesothelioma, either a full lung or the muscle below the lungs that help with breathing (the diaphragm) may be removed. Radiation therapy uses high-energy rays to kill cancer cells and shrink tumors. This type of therapy only affects the cancer cells in the treated area. Chemotherapy uses anticancer drugs to kill cancer cells throughout the body. The drugs used to treat mesothelioma are sometimes given by injection in a vein.
Along with surgery and radiation, using a needle or thin tube to drain fluid that has built up in the chest or abdomen is one way to relieve some of the symptoms and control the pain associated with this condition. In addition, medications may be given through a tube in the chest to prevent fluid from accumulating and, once again, reducing some of the more painful symptoms.

The physical and psychological strain of malignant mesothelioma can be severe, and western medical treatments mean to heel often cause unexpected and irritating side effects. For these reasons, it is important for the mesothelioma patient to gather as much information as possible about how malignant mesothelioma progresses as a disease, as well as to explore alternative or complementary treatment options (see below). And if a western treatment is chosen as part of the healing protocol, it's important to know what side effects to expect and how to minimize them.

Along with managing the disease itself, Mesothelioma patients oftentimes find themselves embroiled in legal battles (reminiscent of the Karen Silkwood case) ~ in class-action or individual laws against the companies or corporations by whom they were employed at the time of their exposure to aspestos . Aspestos Law has emerged as a specialty, with mesothelioma attorneys and lawyers positioned to support their clients in establishing a link between a specific aspestos exposure and their consequent contracting of mesothelioma … and ~ to the extent that they are successful ~ taking, in the process, a handsome cut of the settlements.

Because of the physical, emotional, psychological and spiritual (as well as legal!) Challenges involved with a disease such as mesothelioma, creating a strong support system is a vital part of the healing process. As has documented from the experiences of many with so-called "terminal" illnesses, the introspection that arises in the face of such a challenge oftentimes has the "hidden benefit" of preventing what is "really important" to emerge. For this to happen, however, requires the creation of an (internal & external) environment conducive to such explorations. And what are the "building blocks" to creating such supportive (non-toxic!) Environments?

Everyone can improve their energy level and promote healthy cell growth by getting adequate rest and relaxation, good nutrition, some exercise and having some fun! Here are some practices commonly recommended for cancer patients:

~ Learn relaxation techniques (yoga or qigong are an excellent choice)

~ Share your feelings honestly with family, friends, a spiritual advisor or a counselor

~ Keep a journal to help organize your thoughts

~ Find a source of spiritual strength

~ Pray or meditation

~ Find time to be alone

~ Go for walks

~ Remain involved with work and leisure activities to the extent possible

~ find a support group or "chat room" to share your experiences with others in a similar situation

~ as much as possible, maintain a positive attitude, and optimistic outlook

Of the many alternatives or compliments to western medical treatment , qigong is one that stands out as particularly hopeful. In China, there are entire hospitals devoted to the use of qigong techniques exclusively, for the treatment of cancer as well as countless other conditions. Binhui He is one Medical Qigong Master ( http://www.wishus.org/research.asp?cat=research&index=2 )
who has had large success working with cancer patients. His qigong anti-cancer therapy protocol includes, in his own words, the following five steps:

~ Attitude change : Turn traditional searching help outside into searching help inside. It is the immune function and self-healing power that cure cancer eventually! While fear-of-cancer effect is the real incurable disease, since it keeps patient stressed and lowers their immune functions. Instead, consider cancer part of the body, communicate with it by consciousness power, and eliminate the source leading to cancer in the first place.

~ Intensive Qigong practice : empty mind without desire, forget about disease, trouble, environment and self; rapidly stimulate immune functions and body potential by intensive Qi cultivation.

~ Energetic Fasting (Bigu): Cut the supply for tumors so as to inhibit the rapid growth of cancer; and help to strengthen immune function effectively (Need under the close oversight of an experienced Qigong healer).

~ Shatter Tumor by Strong Qi : Focus of mind power and strong Qi can shatter after a period of Bigu.

~ Collective Qi Adjustment : Group practice of Five-Element Qigong to form a strong Qi field and to strengthen the inhibitory effect of the Qi cultivation.

In the United State, Dr. Kam Yuen ( http://www.yuenmethod.com ) is a 35th-generation Shaolin Master who has created a healing system which combines the power of qigong practice with the diagnostic techniques of applied kinesiology. He, also, has had great success working with a whole variety of conditions, including cancer.

Similar in many ways to Taoist qigong practices are the Tibetan practices described in Tulku Thondup's two books: Boundless Healing: Meditation Exercises to Enlighten The Mind & Heal The Body ; and The Healing Power Of Mind . The specifics of the practices vary broadly, although what many have in common is the use of an internally-cultivated energy of "blissful heat" to resolve whatever imbalances are at the root of the condition. He presents, in these two books, a number of practices specifically designed for those working with cancer. Tulku Thondup also travels quite broadly, offering workshops & retreats in which he presents these Tibetan healing techniques.

Chinese Medicine offers yet another paradigm through which to examine mesothelioma. The diagnostic system of Chinese Medicine is quite dramatically different from that of western medicine. If in fact we were to present to the Chinese physician, say, ten people who had all received the western medical diagnosis "mesothelioma," it is entirely possible that this Chinese physician would ~ after his or her examinations ~ present us with a different diagnosis for each of those ten people! (The reasons for this are complex, and beyond the scope of this essay, but the basic reason is because Chinese medical perception looks at patterns present within the individual person, and in relation to every aspect of their lives; while western medicine tends to focus primarily on individual symptomology.)

In Chinese Medicine it is understood that emotional imbalance is often a root cause of physical imbalance. The emotional state that damages the lungs (and its corresponding physical structures, which include the skin & mesothelial cells), and which also tends to appear when the lungs are out of balance, is grief. The emotional state which signals a balanced, healthy lung organ system is courage. There is also a belief, in Taoist philosophy (the root of Chinese Medicine), that the lungs are the equivalent in the human body to the atmosphere / ionosphere of the Earth. So an aspect of Chinese Medical treatment for a lung imbalance of any sort may well be to do practices to release (individual & planetary) grief ~ eg a "healing sounds" qigong practice ~ and to augment our feelings of courage and righteousness: our willingness and capacity to stand up consistently for Truth, for Beauty, for Love, for Kindness … or whatever other values ​​we hold most deeply, for ourselves, our communities and our planet.

Best Diet for Hypothyroidism

There are a number of conditions that are easily diagnosed, but unfortunately, that’s not true for all health problems. Hypothyroidism is often difficult to diagnose in some individuals. This condition is a disease that is caused by an insufficient production of the thyroid hormone. The thyroid hormone is produced by the thyroid gland and is responsible for a vast number of things in the body.

Many people do not realize that the thyroid controls many different body processes, as it is not a hormone or part of the body that is talked about often. The truth, however, is that this hormone is responsible for making sure that the body stays in homeostasis at all points in time, which is why getting hypothyroidism is a very difficult thing to deal with.

A Diet: Some people believe that there is a way that you can control the condition using only food. While many doctors disagree, there is much evidence to prove that the best diet for hypothyroidism is one that can help the body to produce more of the thyroid hormone and is one that can help the body to function normally without, or with the help of, medication.

Activity: The best diet for hypothyroidism is nothing without staying physically active. Being active is a very good way to speed up your metabolism and to help increase weight loss. Working out for just thirty minutes a day is a great way to help your body function correctly. Many people who have this condition, however, are often exhausted and have a hard time getting motivated. Fitness experts recommend starting out by working out three times a day for ten minutes at a time, slowly adding the minutes together and working up to a full half hour of a workout.

Selenium: Some believe that selenium can help the body to fight back against hypothyroidism. Selenium is a chemical element that is related to sulfur and that is known to be an essential micronutrient in animals and in plants. It can, however, be toxic if too much of it is consumed. It is also believed that selenium plays a role in helping the thyroid gland to function correctly. Foods that are high in selenium include whole wheat bread, brazil nuts, tuna, broccoli, and bran.

There are a number of foods which many people claim help those who are suffering from hypothyroidism, including asparagus, olive oil, carrots, whole grain cereals, banana, and fish. But how do you know that the diet you’re on is the best diet for hypothyroidism? The first thing you need to do is to eat as well as you can.

Eating healthy is a good way to help the body function properly and to allow it to work correctly. Those who are fighting this condition should also try getting more exercise, as the more exercise you get, the easier it is for the body to start to fight back and to become one that functions properly once again, either with or without the help of medications.

Benefits and Risks of Massage Therapy

A soothing rubdown can help you unwind, but that’s not all. Explore the possible health benefits and risks of massage therapy, plus what to expect.

Massage is no longer available only through luxury spas and upscale health clubs. Today, therapy is offered in businesses, clinics, hospitals and even airports. If you’ve never tried massage, learn about the possible health benefits of massage and what to expect during a massage therapy session.

Massage is a general term for pressing, rubbing and manipulating your skin, muscles, tendons and ligaments. Therapists typically use their hands and fingers for massage but may also use their forearms, elbows and even feet. Massage may range from light stroking to deep pressure techniques.

There are many different types of massage, including these common types:

• Swedish massage. This is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.

• Deep-tissue massage. This technique uses slower, more forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.

• Sports massage. This is similar to Swedish massage but is geared toward people involved in sport activities to help prevent or treat injuries.

• Trigger point massage. This focuses on trigger points, or sensitive areas of tight muscle fibers that can form in your muscles after injuries or overuse.

Benefits of massage

The benefit is generally considered part of complementary and alternative medicine. It’s increasingly being offered along with standard treatment for a wide range of medical conditions and situations.

While more research is needed to confirm the benefits, some studies have found massage helpful for:

• Stress relief

• Managing anxiety and depression

• Pain

• Stiffness

• Blood pressure control

• Infant growth

• Sports-related injuries

• Boosting immunity

• Cancer treatment

Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often involves caring, comfort, a sense of empowerment and creating deep connections with their massage therapist.

Despite its benefits, massage isn’t meant as a replacement for regular medical care. Let your doctor know you’re trying massage and be sure to follow any standard treatment plans you have.

Risks of massage

Massage is generally safe as long as it’s done by a trained massage therapist. But massage isn’t appropriate for everyone. Discuss with your doctor first in cases of:

• Unexplained pain or other symptoms

• Burns or open wounds

• Cancer

• Blood clots

• Fractures

• Rheumatoid arthritis

• Severe osteoporosis

• Pregnancy

Some forms of can leave you feeling a bit sore the next day. But massage shouldn’t be painful or uncomfortable. If any part of your massage doesn’t feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage.

In rare circumstances, massage can cause:

• Internal bleeding

• Nerve damage

• Temporary paralysis

• Allergic reactions to massage oils or lotions

What you can expect during a massage

You don’t need any special preparation for massage. Before a therapy session starts, your therapist should ask you about any symptoms, your medical history and what you’re hoping to get out of massage. Your therapist should explain the kind of massage and techniques he or she will use.

In a typical massage therapy session, you undress or wear loose-fitting clothing.

Undress only to the point that you’re comfortable. You generally lie on a table and cover yourself with a sheet. You can also have a massage while sitting in a chair, fully clothed. Your massage therapist should perform an evaluation through touch to locate painful or tense areas and to determine how much pressure to apply.

If you want, your massage therapist may use oil or lotion to reduce friction on your skin. Tell your therapist if you might be allergic to any ingredients.

A session may last from 15 to 90 minutes, depending on the type of massage and how much time you have. No matter what kind of massage you choose, you should feel calm and relaxed during and after your massage. Pain that’s more significant than momentary discomfort could indicate that something’s wrong. If a massage therapist is pushing too hard, ask for lighter pressure. Occasionally you may have a sensitive spot in a muscle that feels like a knot. It’s likely to be uncomfortable while your therapist works it out. But if it becomes painful, speak up.

Finding a therapist

Massage can be performed by several types of health care professionals, such as a physical therapist, occupational therapist or massage therapist. Ask your doctor or someone else you trust for a recommendation. Most states regulate massage therapists through licensing, registration or certification requirements.

Don’t be afraid to ask a potential massage therapist such questions as:

• Are you licensed, certified or registered?

• What is your training and experience?

• How many massage therapy sessions do you think I’ll need?

• What’s the cost, and is it covered by health insurance?

Use massage as another health care tool

Brush aside any thoughts that massage is only a feel-good way to indulge or pamper yourself. To the contrary, massage can be a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are just looking for another stress reliever. You can even learn how to do self-massage or to engage in massage with a partner.

Repartition Hard Disk Under Windows Server 2008

In order to get a better networking performance, Windows server 2008 has been widely used. Among factors that influence computer performance, Hard Disk Management is a decisive one. When space in certain partition is insufficient, it is necessary to repartition hard disk to insure normality of data storage.

One advantage of Windows server 2008 build-in Disk Management is that it supports extending partitions on basic disk. The administrator can extend partition by adding un-allocated space right after it. This is rather useful especially when system partition is full. But there are also disadvantages about extending partition under Windows Server 2008 Disk Management that the un-allocated space need reserved and right after the partition needed extending. Beside, it is not possible for administrators to shrink partition size or move partition.

Once the hard disc problem is tough, the administrator need to remove files to release more free space. For example, low disk space in system partition affects computer performance, so the administrator needs to remove files on it. This is helpful, but temporary, because the volume of hard disk is vested, but data will increase along with operation of computer. So, guaranteed third-party software is better. With reasonable cost, administrators can save a lot of time and easily handle all operations extending and shrinking partitions without worry about data loss.

Hard disc repartition is a good solution to solve insufficient space on hard disk. The administrator will feel clearly that the server computer performance improved after repartition. Thus, it is good for server users to maintain hard disc with both Windows Disk Management and disk utilities.