Pilates & Fear
Fear
Fear is a natural response that triggers specific behaviour patterns telling us how to cope in adverse or unexpected situations that threaten our wellbeing or survival – like a fire or a physical attack.
Fear is a familiar emotion because it’s something everyone experiences. While we think of it as an essential part of being human, it’s also a psychological, physiological and behavioural state we share with animals.
We can also feel fear when faced with less dangerous situations, like exams, public speaking, a new job, a date, or even a party – anything we might feel could be very difficult or challenging in some way.
What is the difference between fear and anxiety?
Fear and anxiety are often used to describe similar things but fear has a specific, immediate context which provokes classic ‘fight or flight’ reflexes.
This automatic response occurs faster than conscious thought and releases surges of adrenaline which disappear quickly once the threat has passed.
Anxiety, on the other hand, involves a lingering apprehension, a chronic sense of worry, tension or dread.
The things that make us anxious are usually more unclear than the things that evoke fear in us.
It’s usually associated with the thought of a threat or something going wrong in the future, rather than something happening right now too.
How does fear affect us?
When you feel frightened, your mind prepares you to respond to the emergency or threat.
It increases the blood flow to your muscles, increases your blood sugar and focuses your mind on the thing that’s scaring you. This has a number of effects:
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your heartbeat gets very fast – maybe it feels irregular
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your breathing gets very fast
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your muscles feel weak
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you sweat more
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your stomach is churning or your bowels feel loose
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you find it hard to concentrate on anything else
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you feel dizzy
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you feel frozen to the spot
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you can’t eat
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you get hot and cold sweats
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you get dry mouth
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your muscles tense up.
Fear can last for a short time and then pass but it can also last much longer and stay with us.
In some cases it can take over our lives, affecting appetite, sleep and concentration for long periods of time.
Fear stops us travelling, going to work or school, or even leaving the house. It prevents us from doing simple things and impacts on our health too.
How can I help myself?
Some people become overwhelmed by fear and want to avoid situations that might make them frightened or anxious.
It can be hard to break this cycle, but you can learn to feel less fearful and to cope with your fear so it doesn’t stop you enjoying life.
Face your fear if you can
If you always avoid situations that scare you, you might stop doing things you want or need to do and you won’t be able to test out whether the situation is always as bad as you expect.
Know yourself
Try to learn more about your fears. Keep a record of when it happens and what happens. You can try setting yourself small, achievable goals to face your fears.
You could carry with you a list of things that help at times when you are likely to become frightened.
Relax
Learning relaxation techniques can help you with the mental and physical feelings of fear.
It can help just to drop your shoulders and breathe deeply. Or imagine yourself in a relaxing place. You could also learn things like yoga, meditation or massage.
Exercise
Take more physical exercise. This can trigger brain chemicals that improve your mood. Exercise needs concentration, and this can take your mind off your fears.
Healthy eating
Eat lots of fruit and vegetables and try to avoid too much sugar. When you eat very sweet things the initial sugar ‘rush’ is followed by a sharp dip in sugar levels in your blood and this can give you anxious feelings.
Try to avoid drinking too much tea or coffee as caffeine can increase anxiety levels.
Avoid alcohol or drink in moderation
It’s very common for people to drink alcohol when they feel nervous to give them ‘Dutch courage’. But the after-effects of alcohol can make you feel even more afraid.
Faith/spirituality
If you are religious or spiritual, this can help you feel connected to something bigger than yourself. It can provide a way of coping with everyday stress. Church and other faith groups can be a valuable support network.
Getting help
Doctors class fear as a mental health problem only when it’s severe and long-lasting. If you feel anxious all the time for several weeks or if it feels like your fears are taking over your life, then it’s a good idea to ask your doctor for help.
The same is true if a phobia is causing problems in your daily life, or if you have panic attacks.
Talking to your doctor
It’s often hard to admit that something scares you to your doctor – talking about your feelings can be difficult. It’s often helpful to write a few notes about how you have been feeling before you visit. You can also take a friend or relative with you to the appointment.
Therapy
Talking therapies like counselling or cognitive behavioural therapy, including self-help computerised cognitive behavioural therapy, are very effective for people with anxiety problems.
Support groups
You can learn a lot about managing anxiety from asking other people who have experienced it. Support groups or self-help groups bring together people with similar experiences so they can share experiences and encourage each other to try out new ways of managing their worries.
YourMentalHealth.ie, your doctor or your local library will have details of support groups near you. You can learn a lot about managing anxiety from asking other people who have experienced it.
Medication
Drug treatments can provide short-term relief from the symptoms, but they won’t cure anxiety problems. Medication may be most useful when combined with other treatments or support.
The above article is from
http://www.mentalhealthireland.ie/a-to-z/fear/
Exercise: 7 benefits of regular physical activity
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
Want to feel better, have more energy and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.
Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.
1. Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.
3. Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.
You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to hit the hay.
6. Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.
But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
7. Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.
So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it.
Bored? Try something new, or do something with friends.
The bottom line on exercise. Exercise and physical activity are a great way to feel better, boost your health and have fun. Aim for at least 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise.
Try to engage in a combination of vigorous and moderate aerobic exercises, such as running, walking or swimming.
Squeeze in strength training at least twice per week by lifting free weights, using weight machines or doing body weight exercises.
Space out your activities throughout the week. If you want to lose weight or meet specific fitness goals, you may need to ramp up your exercise efforts.
Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.
The above article is from
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?pg=2
Pilates
What is Pilates?
Pilates aims to strengthen the body in an even way, with particular emphasis on core strength to improve general fitness and wellbeing.
Pilates exercises are done on a mat or using special equipment, such as the Reformer, the Cadillac and Wunda Chair.
With its system of pulleys and springs, handles and straps, the apparatus can provide either resistance or support, depending on your needs.
Pilates was developed by German-born Joseph Pilates, who believed mental and physical health were closely connected.
His method was influenced by western forms of exercise, including gymnastics, boxing and Greco-Roman wrestling.
Pilates immigrated to the US in the 1920s and opened a studio in New York, where he taught his method – which he called Contrology – for several decades.
Who is Pilates for?
Pilates has something to offer people of all ages and levels of ability and fitness, from beginners to elite athletes.
The apparatus can be used to provide support for beginners and people with certain medical conditions, as well as resistance for people looking to challenge their body.
Before starting any exercise programme, it's advisable to seek advice from your GP or a health professional if you have any health concerns, such as a health condition or an injury.
What are the health benefits of Pilates?
There are many reports on the health benefits of pilates. However, few of these have been subjected to rigorous scientific examination and there's a need for more research in this area.
Practitioners say regular Pilates practise can help improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension.
For elite athletes, including dancers, Pilates can complement their training by developing whole body strength and flexibility, and help reduce the risk of injury.
The above article is from
http://www.nhs.uk/Livewell/fitness/Pages/pilates.aspx
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