3 Steps to Smart Goal Setting

Smart goal setting starts with learning not to set yourself for failure. You may have all the ambition in the world but if your goals are not achievable or otherwise beyond your reach you will experience much frustration. The danger in this is not only the wasted time and effort but also that you may be discouraged from setting goals in the future and that would be a terrible shame.

Here are 3 requirements you will want your goals to meet to increase the chances that you can and will actually accomplish them.

Must Be Focused

The objectives you establish for yourself must be clearly defined and specific in order for you to put together a plan as to how you will accomplish them. Consider your goals a target, which is exactly what they are, and with that said if they are not in focus how can you expect to hit them?

Realistic

It is very important that whatever it is you want to achieve is something that is attainable in regards to your particular skill sets and other available resources that may be required. The danger in setting goals that are not realistic is that the disappointment you experience may dissuade you from ever doing so again! Making an accurate and honest assessment of the 'tools' and resources you have to work with and how they measure up to what it is you want to achieve should be your first step.

Measurable

There must exists a means to determine your progress since once again if you are not seeing results your frustration levels will rise along with the temptation to quit!. This help you makes adjustments if needed and also keeps you motivated provided progress is being made. Remember that along with the ambition you may possess, your motivation is a huge factor in whether you will be successful at achieving what you have set put to accomplish. In addition a realistic time table needs to be established to help you better measure your progress!

Smart goals setting involves establishing objectives that are not only suitable for your skill sets but measurable as well. Setting goals is an admirable thing but even if you have all the ambition in the world you likely will not reach them if you get overly frustrated. When establishing your goals the key is to determine ahead of time if they fit your talents and/or resources and will you be able to chart your progress. If both these requirements are not met if is likely your goals will not be met either.

You can find additional info at the following links:

Click Here for more information
Click Here for more information

Panic Attack Cure

You can find additional info at the following links:

Click Here for more information
Click Here for more information

The Hepatitis B Virus

Hepatitis B is what we used to originally known as just simply serum hepatitis. Hep B has been recognized as this new name since World War II. The virus is responsible for current epidemics in parts of Asia and Africa. Recognized as endemic in China and various other parts of Asia, the Hepatitis B virus has infected over one third of the world's current population.

Hepatitis B is in the Hepadnavirus family. Meaning that it consists of a proteinaceous core particle that has the viral genome inside of it in the form of double stranded DNA. It also has an outside lipid-based envelope that contains embedded proteins. These envelope proteins on the outside are involved in viral binding and release into susceptible cells. Where as the inner capsid refinds the DNA genome to a cell's nucleus where it transcribes viral mRNAs. Although HIV, the virus that causes AIDS, and Hepatitus are not related they are both viruses that use reverse transcription process. This also include HTLV. Hepatitis B's genome is DNA, and reverse transcription is one of the latter steps of the entire process which results in making new viral particles. HIV on the other hand has an RNA genome and reverse transcription is one of the first steps in replication of the virus.

Hepatitis B is most commonly transmitted through direct exposure to bodily fluids that contain the virus. This is a wide category but in most cases includes:

- Re-using contaminated needles and syringes

- Uncleanly Blood transfusions

- Unprotected sexual contact

- Direct transmission from mother to child during childbirth

The dominant mode of transmission depends largely on the prevalence of the disease in a given area. For example if areas such as North America drug abuse and unprotected sex are the primary mode of infection. Where as in areas such as such as China where http://www.hepatitis-b-spot.com Hepatitis B is very prevalent, the vertical transmission(mother to child) is the most common. A mother who is positive for the Hepatitis B surface virus has a 20% risk of passing the infection to her offspring during birth. That percentage can rise to as high as 90% if the mother is also infected with the hepatitis B e antigen.

The older a person is at the time of infection, the greater the risk that their body will not clear the infection. Hepatitis B infection can lead to a permanent inflammation of the liver, the result of this inflammation leads cirrhosis. These affects largely increase the likelyhood of developing liver cancer.

You can find additional info at the following links:

Click Here for more information
Click Here for more information

Treating Depression and Anxiety the Natural Way

Prescription Anti-Depressants, Tranquillizers and Sleeping Tablets are regularly prescribed by doctors to treat anything from bereavement to postnatal depression. While there are many responsible and caring doctors out there, there are also many who over prescribe.

This may sometimes be due to lack of time, lack of adequate training in emotional problems and mood disorders or sometimes just pure indifference towards the patient's problems! Sad, but unfortunately true!

In my opinion, the above drugs should only be used as a very last resort to treat depression, anxiety, or insomnia which is severe and chronic, i.e. when the person's day to day functioning is badly affected and where the problem is not responsive to any other forms of treatment.

Many times, however, prescription drugs are the first line of treatment and this often becomes an obstacle in the patient's road to health and empowerment. In the extreme, it can lead to addiction and more problems than the patient started out with.

As for prescription sleeping tablets, the majority are addictive if used for longer than two weeks. After a while, more and stronger medication is needed, as the body gets "used" to the drug and "forgets" how to go to sleep by itself.

This sets up a cycle of insomnia and dependence which is very difficult to break - and which would have been entirely avoidable if the health practitioner had spent some time listening to the patient and helping him or her to overcome problems, rather than resorting to prescription drugs.

The good news is that there are usually many healthier alternatives which really work well. They are not always the "quick fix', but most are a more permanent and certainly healthier alternative, leaving YOU in control!

Here are a few:

Exercise

I know, I know - you've heard this before and it IS hard to start! But if every client followed this advice, I would go out of business! Regular exercise helps you to feel healthier, increases the production of natural "feel good" chemicals in the body, boosts self-esteem and significantly reduces the symptoms of depression, stress and anxiety.

It also helps those struggling to lose weight or fight addictions. The keyword is "regular"! At least half an hour of brisk exercise three times a week. Daily is better if you are trying to beat depression.

Walk, swim, jog, dance, do aerobics, whatever - so long as it results in a bit of sweat and an increased heart rate. Believe it or not - if you persevere, you will begin to enjoy it!

Social Support

When you are depressed, you usually isolate yourself and avoid company. Mixing with people is not always what you feel like doing, but loneliness is one of the major causes of depression.

Get out there and join the world! You may hate it at first, but do it anyway! It will ultimately help to uplift your spirits and you will not feel so alone. If you don't have a social circle, join one!

Volunteer organizations, mothers' groups, churches, sports clubs, hobbies and crafts are all good ideas. Be creative! Try out different alternatives until you find something that you like. Don't give up!

See the Discussion Forum Notice Boards for free support groups and topics of Inspiration. Join an online support group or start one of your own. Go to www.feelgoodcounseling.com/FeelGoodCommunity.htm

Talk About It

This is the most effective way of relieving depression and anxiety. Share your problems and "externalize" them, rather than bottling them up. You will be amazed at how relieved you feel and how you are able to begin to get things into perspective.

Speak to friends, family or to a professional person like a licensed counselor. Writing about your feelings is also therapeutic, so keep a journal, write a book or consult a professional online at Native Remedies

Do Nice Things For Yourself

Nurture and spoil yourself. You deserve it too! So have a bubble bath, buy that special something you've been wanting, play your favorite music and SING, have an aromatherapy massage or relax and soak in your bathtub after adding a few drops of soothing lavender oil to the water. - and do it because YOU ARE SPECIAL!

Learn how to say 'No' to others when it is appropriate and 'Yes' to yourself when you need it. If you tell yourself "I don't have enough time to do that for myself', ask whether you would make the time if it was someone else's need.

You will probably find that, while you have the time to see to the needs of others, you have 'no time' for yourself! Turn this around and see to your needs too. They are just as important! Don't be a martyr and deny yourself and then resent other people for not caring about you!

Diet

No, not the starvation kind! Enjoy your food and eat healthily. Some foods help to fight depression and anxiety. A carbohydrate rich diet helps the body produce serotonin - the 'feelgood' chemical.

Special serotonin foods are oats, whole wheat, bananas and other carbohydrate rich foods. Make sure you are having a full supplement of Vitamin B, magnesium, zinc and iron - a deficiency in any of these can lead to depression and anxiety-type symptoms and insomnia.

Natural Alternatives

There are many natural alternatives to prescription antidepressants, anxiolytics, and sleeping tablets. Research suggests that St John's Wort is as effective, but has far fewer side effects, than many of the commonly used prescription antidepressants. Passiflora, Melissa, and Lavender are other natural remedies to relieve anxiety and, in sufficient dosage, may also help to induce sleep.

To ensure therapeutic dosages and correct manufacturing processes, Feelgood Health has formulated a number of natural remedies to promote emotional and psychological health.

Becalm (adults) and KiddieCalmer (children) are specifically formulated to soothe the symptoms of anxiety and stress, while MindSoothe (adults) and MindSoothe Jr. (children) will assist with anxiety as well as depression. Serenite (capsules or drops for adults) and Serenite Jr. (drops for children) help to promote natural sleep.

All of these, and other natural remedies, can be ordered at Native Remedies. Consult a health practitioner before changing or stopping prescription medication!

Learn to Relax or Meditate

Relaxation techniques and meditation are easy to learn and are so effective in relieving stress, anxiety, and depression that I wonder why they are not routinely prescribed or even taught as a life skill at school! There are some excellent books on meditation and relaxation reviewed at www.feelgoodcounseling.com/AngelBooks.htm

Understand Your Symptoms

Why are you feeling depressed? What is bothering you? What needs to change to help you to feel better? Is it something in your present, or are there unresolved issues in your past or in your childhood that you still need to deal with and which are affecting your life and your relationships?

Are your anxiety symptoms realistic or do they subconsciously mask other issues in your life which need dealing with like low self esteem, relationship problems or problems from your childhood?

Symptoms of depression and anxiety are very troublesome, but they are also an 'early warning' signal from your body that something is not right and needs to change. Listen to your body and work on your problems to prevent further ill health.

If you need professional help in any of these areas, you are welcome to consult a professional online at Native Remedies

Here are some other useful eBooklets on the topic of Anxiety, panic attacks and Depression.

* Understanding And Treating Anxiety
* Help Yourself Overcome panic attacks
* Help Yourself Overcome Insomnia
* Understanding And Treating Depression

Feelgood Tip

Here's a private game to play, guaranteed to warm your heart! See how many people you can get to return a smile! Without looking loony, make eye contact, smile and greet each person you meet or pass (as long as it's not in a dark alley!). Count how many return your smile.

Not only does it feel good to have people smile at you, the facial muscles involved in smiling send messages to the brain, causing an increase in production of natural feelgood brain chemicals! Try it - you'll be surprised!

Medication for Anxiety Disorders � The Various Options

There are many different anxiety disorders, but their one common underlying characteristic is the overwhelming and incessant worry and fear experienced. For those who suffer from anxiety disorders, there is a variety of treatments available to help you overcome this illness and live a normal life free from panic attacks. These range from medication to therapy and alternative medicines. Often, the different treatments can be combined together, depending on each individual’s needs as well as the particular anxiety disorder experienced.

Medications is a common treatment of anxiety disorders used to alleviate the symptoms of anxiety disorders and panic attacks, and are consisting of anti-anxiety drugs, beta blockers and antidepressants. Whilst this may seem ideal, it is always better to cure the problem at its roots – identify the cause of your panic attacks and overcoming it through behavioral cognitive therapy. Medication is a quick fix but it does not cure the problem. Also, it may cause a myriad of severe side effects, such as nausea and dizzy spells.

Anti Anxiety Drugs

Benzodiazepines are sedatives used to treat symptoms of panic attacks by slowing down the nervous system. They have few side effects, but the human body adapts to the intake of this drug and with time, higher dosages are necessary to see any effect. Generic brand names often prescribed are Clonazepam, Lorazepam and Alprazolam, anti-anxiety drug used for social anxiety disorders, GAD and panic disorders. There is a high danger of being addicted to these drugs, and it is necessary to slowly wean off it as you may experience withdrawal symptoms if you halt medication consumption.

Azapirones are a newer variety of anti anxiety drugs which take a longer time to take effect, ranging from 2 weeks to a month. They are usually prescribed for GAD and obsessive compulsive disorders (OCD), and are less addictive with minimal withdrawal symptoms.

Anti Depressants

Anti depressants have been used for treating anxiety disorders, and take a longer time to see the effects, ranging from 4 to 6 weeks. They are often prescribed in place of anti anxiety drugs as there is less risk of addiction, but they have severe side effects including suicidal thoughts and agitation. They may also increase depression.

Selective serotonin reuptake inhibitors (SSRIs) are used to assist neurotransmitters by acting on the serotonin in the brain. They have severe withdrawal effects as well as side effects, although these are of a lesser magnitude than the older varieties of anti depressants. They are commonly prescribed for OCD, GAD and panic disorders.

Tricyclics and Monoamine oxidase inhibitors (MAOIs) are older classes of antidepressants. Tricyclics can be combined with SSRIs for anxiety disorders except for OCD. However, MAOIs should not be taken with SSRIs as they react to produce hallucinations, seizures and blood pressure changes.

Beta Blockers

Beta blockers are used to treat heart conditions, but are also prescribed for anxiety disorders. By blocking the effects of norepinephrines, it is able to alleviate symptoms of panic attacks such as tremors and heart palpitations. They are hence useful for situations where the user is aware of the possibility of panic attacks occurring, such as before public speaking.

Anxiety disorders are treatable via medication, and usually treatments are a mix of different medications and combined with therapy. You should always seek your doctor’s advice in determining the type of anxiety disorder, and the appropriate medication that is suitable. Do not give up on medication if you do not see immediate effects, as it is possible that your body takes more time to react to the drugs. Alternatively, you may feel that another variety of treatment may be more suitable as well.

Welcome To the Age of Anxiety: How to cope with the World Spinning out of Control

If the '20's were known as "Roaring," the '60's were about "Flower Power," and the '80's were the "Me Generation," then the 2000's will go down as the "Age of Anxiety." Even the June 10, 2002 cover of TIME Magazine is entitled: "Understanding Anxiety: Now more than ever, we are worrying ourselves sick!" It's true! About a third of my practice deals with what I am required by Texas State Law to refer to as "habitual worry." (The term "anxiety" is reserved for the medical profession... or preachers or lawyers!?)

The TIME article goes on to state: (1) We live in a particularly anxious age. (2) Eight months after the 9/11 crisis nearly two-thirds of Americans still think about the attack several times per week. (3) Nineteen million Americans are affected by anxiety disorders, but less than 25 percent ever seek treatment. My own theory about why so few seek help stems from the comments I hear from those who do show up, like "Oh, thank God! (when I tell them they are not alone) "I thought I was going crazy!" Why are we as a nation so scared? And what can we do about it?

First things, first. I believe a number of factors play into the "excessive worry" epidemic. We are literally overloaded, bombarded, with information daily. This "information crush" has the effect of short circuiting our own electrical systems. Then, too, people in general have less quiet time and very few understand how to get it. Solitude acts as a safety valve to let off "excess information" steam. Exercise, especially meditative types like Yoga, Tai Chi, and Pilates, and solitary pursuits like walking or running alone, can serve the same purpose.

Processed foods-- really little more than conglomerations of chemicals with refined sugar added-- also overload the central nervous system. (Review research at www.radiantrecovery.com) And, any toxins, including food additives, overload the liver and make it work harder to keep the body functioning properly. More heavy demands are made on the body by stress, which overload the adrenal glands. Eventually the body just wears out and the coping mechanisms break down, sometimes completely. The body processes "fear" in a two-phase approach. When fearful stimuli are perceived, one circuit goes through the amygdala, otherwise known as "fear central." The amygdala is the tiny almond shaped portion of the brain that doesn't take time to discriminate or reason things out. It just sends out messages to the "fight-or-flight" mechanism that say "Hey, get us out of here!!"

And the body responds blindly. Digestion and reasoning are shut down as blood is moved away from the brain and stomach and toward the arms and legs so we can "run like crazy" or stand up and fight. A second, slower route is through the cerebral cortex. This portion of the brain takes time to analyze the situation and come up with a game plan. If it decides, for example, that the "ghost" was only some sheets "Grandma" hung outside to dry that are now flapping in the breeze, it will send a message to the amygdala to "stand down." The only problem with the system is that the Fear switch is much easier to turn on than it is to turn off. In fact, what scientists are beginning to learn is that some people have switches that are stuck in the "on" position (namely chronic sufferers from anxiety disorders, like panic attacks, generalized anxiety, phobias, and obsessive-compulsive disorder to name a few.)

So what can you do if you're one of those people who suffer from "excessive fear and worry?" First, if you're reading this magazine, you're probably not interested in a pharmaceutical approach. At best, anti-anxiety medications can help you temporarily while you rebuild your adrenals and the rest of your coping mechanism. If you do decide to try pharmaceuticals, be sure to ask your physician lots of questions, and I recommend reading the drug section of The Anxiety and Phobia Workbook, by Edmund J. Bourne, Ph.D. Many of these drugs have serious side effects and some are highly addictive.

From what I've seen, what works best for each person is highly individualized. So, I usually suggest a multiple-prong approach: (1) Essential oils like lavender can have fairly instantaneous calming effects. A few drops in the bath or a foot soak or dabbed behind the ears work wonders. (2) Borrowing from the Behaviorists, one of the best treatments "fearful" people can give themselves is usually the hardest for them to follow. To reduce anxiety and worry, remove as much disturbing stimuli as you can from the environment. Change jobs or take a vacation. Cut back on the amount of activities you try to cram into a week and get more sleep. Delegate. Ask for help. (3) Spend more time exercising. Exercise produces endorphins, nature's antidepressants. (4) Breathe--deeply. Oxygen is the #1 ingredient your body needs to survive and thrive. (5) Try the cognitive approach. Practice becoming aware of negative self talk and transforming it to positives. According to Dr. Bourne, worriers tend to imagine the worst possible scenarios all the time.

One of the best ways to change negative self talk is at the subconscious level. My primary tool is hypnosis. After all, all habits, including the habit of being afraid, are stored in the subconscious mind. The particular hypnotic techniques I use in working with "excessive worriers" include: releasing root causes; parts therapy (negotiating with the fearful part and getting it to agree to relax); desensitization to the fear producing stimuli; anchoring a "safe feeling" button; providing post hypnotic suggestions that work automatically to keep the person calm; and translogic, which helps move the anxious thinking from the emotional right-brain to the logical left brain. Once the person can begin to see the problem logically, they can begin to take the actions to heal themselves.

How to Combat Nocturnal Panic Attacks

You can find additional info at the following links:

Click Here for more information
Click Here for more information

5 Ways To Calm Yourself Down Effectively

We all have felt stress before, or have times when we wish we knew how to calm down! No matter how confident and relaxed you are, you know what it's like to be nervous before an interview, trembling before you are about to give speech, or cold and clammy when you're about to pick up your date. Nearly everyone feels nervous over some issues, yet many never seek knowledge to learn how to calm down properly. Life is too short to go through it drowning in your anxiety. Learn how to calm yourself down!

The point of this article is to provide you with five different ways to release your tension and calm yourself. Hardly anyone will actually notice that you are using them. My ways will not have you sitting in a meditation position on the floor, or chanting mantras to yourself to relax, so no worries. When you calm yourself these ways, your will not detach yourself from your environment, but instead integrate yourself in unison to it while you mentally move inward to obtain steadiness. You should not feel tired or detached. You should simply become "in the zone" as you calm down - Alert, focused and relaxed; your nerves at ease.

Reframe

So, something has you stressed out. First, ask yourself: Does it really matter? Are you feeling nervous over trivial issues? Most of the time, probably. It is incredible to watch the ways in which the general populace react and lose composure over the smallest sources of stress. Go to the supermarket - watch a couple argue over which bread to buy. Watch a mother scream at her child for pulling a box of cereal off the rack. You may think "Jeez woman... calm down!" In her mind though, such an issue is apparently losing her calm over. Watch someone throw a tantrum in the checkout line because an item is 10 cents more than it was labeled as. Are any of those things worth loosing your calm and freaking out about? I would say no. Everyone can work toward remaining calm during such trivial events. Some things are no-brainers (such as the supermarket examples). However, when you find or define yourself and purpose in Life, you will find that literally nothing except those things which pertain to your missions are worth becoming stressed about. I speak from experience: the only times in the last year which I have felt stress are when things which pertain directly to my purposes in Life have been threatened.

Aside from those ways, nearly anything can go wrong and yet I remain 100% calm. Why? Because unless it effects my ability to live out my purpose in Life, it does not effect my reality! In addition to asking yourself "does it really matter", another solid reframing technique to calm yourself down is to take step back. See yourself in the third person. Move farther away and see your World and your place among humanity. Step back, further and further. See your Life. Move farther away and see the Universe and all of Creation. Realize your trivial daily stress is absolutely nothing in the grand scheme of existence (or your Life, for that matter)!

Write it Out

Many are able to calm down and find relief from stress by telling someone close about their worries. If someone is not available to listen and help them calm down, a journal works great. Keeping a journal has been proven to help reduce stress. Make a commitment to yourself that you will keep one for a month - you may begin to find yourself needing to calm yourself down during your day less and less! When keeping your journal, make your accounts as vivid as possible. The more descriptive your writing is, the less your mind will need to hang onto the recorded events. Another way to calm yourself is slightly shorter and sweeter. Carry a notepad and pen. If something in your day is causing you to lose your calm, write it out clearly on the paper, describing it in detail. Writing it out will help put it into perspective and force you to think about the root cause. Next, rip it into little, iddy-biddy pieces and throw in the trash or toilet. Disposing of it is symbolic of ridding yourself of the stress and beginning to calm yourself. Remind yourself where you sent it in the event that you loose your calm over it in the future.

Identify

Identify the true cause of the stress. Ask yourself: what is that is really preventing you from being calm? Is it the current situation, or something else in the back of your mind? Is the guy in traffic really pissing you off? Or, is the fact that you fought with your spouse before you left for work? In order to remove stress from your Life, you must be able to properly identify its cause. Problems may only be solved by addressing the root cause, not containing the effects. As a statistical problem solver for General Motors, I came to realize this: containments and fixes for a problem are inferior in effectiveness compared to addressing the root cause. You can contain a stress problem for years via using different ways to calm yourself down, but until you address the root cause, the stress will continue indefinitely. If you are having trouble remaining calm, work down the ladder to identify the root cause. Address that, and you will find much of your stress is merely effects of the root cause.

"Mow"

I was blessed to have been raised by a father with an incredible work ethic. I have prided myself in my die-hard ability to work a 100 hour week once or twice a year during a product launch. My father however, works 80-90 hours every single week. How does he calm himself down after work and remain stress-free? He "mows." Literally, he does mow the lawn. He often stated how everyone must have their own "mowing" to engage in; lest they work themselves to death. After a long day, he would often mow the lawn and unwind in the process before going to bed; at which time he would be completely calm. It still provided him a sense of accomplishment and took care of something which needed to be done, yet at the same time provided a way to calm down. Everyone must find a "mowing" activity which they enjoy and commit themselves to engage in it when they are going through periods of stress. Be it dancing, drawing, jamming on the digideroo, playing the violin, beating the shit out of a heavy bag or gardening; any form of "mowing" is essential to reducing stress and serving as a real way to calm down.

Plan

Did you just find out you're going to be expelled from your school? Did you just receive your two-week notice at work? Did you just find out your daughter totaled her car yesterday? You're probably shitting bricks. Shit you no more. Now is the time to remain calm. Making a plan in stressful circumstances is key to getting your ass out in one piece. If you are driving down the road when something bad happens and you throw your arms up in the air, screaming, what happens to your car? If you are driving through Life and something bad happens, do not throw your arms up in the air and scream! Your Life will go in the ditch! Hold onto the wheel. Figure out how you will escape!

I am extremely emotionally intelligent person. Thus, at any time I am usually experiencing some sort of complicated (yet positive) emotion. However, when something uncertain or threatening presents itself in my Life, I usually become much less emotional than I am typically. It is due to my realization that in order to escape any circumstance, I must remain coolheaded. I must see the situation in its proper lighting, devise an escape or damage control plan and execute it ASAP. Emotions may be used to fuel the execution of the plan, but not the conception of it. When you need to calm down after receiving shocking news, force yourself to go into objective, cool-headed, scientific planning mode and you increase your odds of succeeding one hundred fold.

If you enjoyed these methods, for more ways to calm yourself go to:

http://www.selfevolution.net/calm.htm

Enjoy!

Lee Ridenour

Founder & CEO

Self-Evolution

Video Source: Youtube

You can find additional info at the following links:

Click Here for more information
Click Here for more information