Presented below are some of the simple exercises that you can do without equipments needed.
1. Wall-Sitting
Through this exercise, according to Torgan, the muscles such as rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis are being used up.
2. Push-ups
You can add a little twist with the ordinary push-up we usually do. You may try to practice doing it with spaces between your hands wider than your shoulder’s width. It is inclined with shoulder and chest workout. You may also bring your hands together for a more challenging tricep and shoulder workout.
3. Squats
Lower your body in only a feet, and go deeper when your muscles are used to this exercise.
4. Jogging
Jogging is one of the oldest form of aerobic exercises. It helps relieve Hypertension and other heart diseases. It also prevents some types of cancers. In addition, it improves mental health and reduces stress level. Lastly, it aids you in losing weight, as well as in reducing your body fats.
5. Staircase Workout
Running on stairs helps you to burn excess calories and reduce weight. It also improves one’s metabolism. Your muscles also work harder in this type of workout rather than in an ordinary run on a flat course.
5 - Spend more time with family and friends
Bonding with their loved ones is one of the top five regrets of the dying.
National surveys claim that people with five or more close friends to whom they can share their secrets with are reported to be 60% more likely to be happy.
Here are the benefits of having friends and family with you.
1. Bonding or hanging out
Several studies have shown that being with your loved ones decreases one’s loneliness. You may sometimes prefer to be alone, but no one absolutely prefers living alone. We need somebody to share our experiences and problems with. Knowing that someone cares for you will surely make you feel a lot better.
2. Improving communication skills
The more we bond with others, the more open we are. The more we avoid hang outs, the more we shell ourselves.
3. Motivating and inspiring one another
Through influencing, a friend can help you to unlock your potentials and be the best that you can ever be. It, therefore, encourages you to find good friends that avoid vices.
4. Disciplining each other
If you are lucky enough to find true and good friends, they will discipline you when they see you slacking instead of working. They also act like your family who gives you pieces of advice whenever you need so.
5. Supporting one another
Although sometimes your family members and friends do not understand you, they will still support you and believe in you, which can be your greatest motivation. Through them, you can build your confidence and self-esteem; and with them, you can achieve your goals and dreams.
6 - Help other people
A study related to neuroscience shows that giving releases chemicals in our brain and activate the reward center, which are the same effects of receiving something.
The book of Achor cited again another study, which has 150 participants who told him that purchasing concert tickets or having a dinner with loved ones are more enjoyable than buying material things, like cellular phones, wallets, or bags. This type of spending, which involves other people, is called pro-social spending.
Here are 10 factual proofs why helping is associated with happiness.
1. Giving can establish and improve your self-esteem.
Experts say that increasing you social connection also boosts your self-esteem. The advantages of helping the needy depend on how often you do it.
2. Serving other people can make you feel great.
By serving and donating, the mesolimbic system of the brain is triggered, which gives us the rewarding feeling. It also releases chemicals associated with feeling good, which makes you feel the initiative to be involved in these kind of activities.
3. Helping is building stronger friendship bonds.
According to the National Institute of Health, while serving, you give off positive vibes. This influences your friends and improves your bond.
4. While serving, you are actually training yourself to become more optimistic.
A pessimistic person sees a half-empty glass, while an optimistic one sees a half-full glass. While giving positive vibes on someone else, you are also receiving these positivity. Helping others, furthermore, can ultimately change your personal outlook in life.
5. Empowerment comes from helping.
Just like Superman, by helping other people, you will feel that you can do everything. According to the study made by United Health Group, 96% of the volunteers said that helping others gives them a sense of purpose and direction.
6. Volunteering is where we can find our belongingness.
Because of being involved with a group of volunteers or an organization of volunteers, you can create a feeling of being in a community with those you are helping with. Mental Health Foundation suggests that being involved with these kind of activities greatly decrease depression and feeling of loneliness.
7. Serving gives you inner peace.
If something is bothering you, giving can help you clear out negative thoughts. According to a study done by United Health Group, 78% of those who are involved in charities said that their stress level was lowered for a twelve-month period of volunteering.
8. Involving yourself in charitable activities makes you feel grateful.
Helping others makes you realize what you have and appreciate them. The Global One Foundation said that giving is promoting a sense of gratitude for we see the blessings and gifts in our lives.
9. Helping awards you with a sense of renewal.
While helping others, you are also helping yourself. A research from the University of Texas recommends volunteering for it dramatically improves social and psychological health, which fights negative emotions.
10. Kindness is contagious.
According to the study done by the researchers at University of California, Los Angeles, and University of Cambridge and University of Plymouth in the United Kingdom, seeing someone who helps other people gives us a happy feeling, which makes us do the same thing. Therefore, let this cycle of happiness going by starting to volunteer now.
7 - Plan for a trip
Start planning for a vacation with friends or family, whether it is possible or not. The journal Applied Research in Quality of Life published a research that recognizes the planning stage of a trip as one of the effective ways in becoming happy as it makes the people involved enjoy their anticipation and excitement. The effect of this anticipation for break boosted the happiness level until the vacation day itself. Afterwards, the happiness level dramatically lowered to the baseline level.
A study, according to Shawn Achor, concludes that just by the mere thought of watching a favorite movie releases more endorphin levels by about 27%. Therefore, if you are not available for a day off, try to plan for a vacation even if it is months or years down the road. If you are feeling a bit down, remember your planned break to feel a lot better.
Nawijin cited studies that prove that those who travel are happier before the vacation than during the actual trip itself. Not feeling satisfied with the result of the studies, he conducted his own research where he found that happiness depends on the length of the trips. His study show that trips between eight to thirteen days are the most ideal one. During this break, happiness increases during day two and meets its highest point until the end of the vacation. The trip of no longer than seven days may give you happiness during the start but declines until the end of the trip. Lastly, a trip of at least fourteen days proved a decrease in happiness in the early days, but rises during the second week.
8 - Appreciate what you have
Happiness is definitely not a journey to go to; it is recognizing and appreciating the trip.
The art of appr
eciation will:
1. let you value yourself even more;
In Business Finance, appreciation is associated with obtaining a higher value. This concept also applies well in our lives. The more we appreciate our skills, talents, family, friends, and other aspects in our lives, the more we see the beauty of life. Therefore, we give more value to ourselves by recognizing what we have.
2. unlock your biggest potentials;
While in the process of appreciation, you will be exposed with your strengths and weaknesses. Further enhancing these strengths and improving your weaknesses can greatly help in becoming a better person.
3. allow you to see the present; and
While gratitude is often the result of past experiences, appreciation will let you see what is happening around and within you.
4. make you feel blessed.
A rigorous research was done by the Institute of HeartMath, which shows that the heart is obtaining benefits from the expression of love, compassion, and appreciation.
Scientists at Baylor University conducted a study about the connection between being materialistic and having satisfaction in life. The study shows that material things will never lead to happiness in spite of having luxurious lifestyle, million dollar-mansion, and all the diamonds in the world.
The study, furthermore, resolved this issue by identifying what truly leads to happiness. It shows that even without expensive material possessions, a lot of people can be contented for the reason that they have gratitude.
As life gets harder, you may feel anxious. So, relax, take a deep breath, focus on what you have, and appreciate them. Be grateful always for it helps you in avoiding jealousy with what others have and what they are enjoying right now. Instead, let their life be an inspiration to you.
Being thankful releases positive energy and influences your thinking and emotion. Studies have shown that gratefulness leads to increased level of positivity, focus, excitement, determination, motivation, energy, and happiness.
Here are the four steps to help you feel more grateful, an effective tool for appreciation.
1. Keep a gratitude journal.
Every night, you may list all the things that you are thankful of. Begin by listing five things or so. Eventually, you will find this list longer and longer each passing day.
2. Find a gratitude stone.
This stone must feel good when touched. Give it a name, like for example “gratitude stone.” Always carry it with you and keep in mind to express your feelings of gratitude to that stone every time you touch it. You may say “thank you” each time you remove the things in your bag, when you reach for your coins, or when you organize your personal belongings. It may not be an actual stone. It may be a small doll or a unique coin, for example.
3. Make a gratitude bracelet.
With various types of beads, create a gratitude bracelet. Each of these must have a significance. Every time you feel bothered or down, get this bracelet and run your fingers through each bead and think of the things that you are thankful of. In this way, you will eventually feel a lot better by realizing how blessed you are.
4. Be involved in a gratitude lifestyle.
A ten-minute video can be watched, which involves a gratitude diet. These videos can make you feel relaxed, calm, blessed, and thankful.
Being thankful of what you have, be it good or bad, can make a difference by allowing you to be more optimistic emotionally, physically, mentally, and spiritually. Always give thanks even for the bad times because with these, we become stronger and more resilient. Every trials and hardships is given for you to deal with because you can. Life is a cycle of pain and happiness. It is up to you, then to find the light within the darkness that surrounds you.
Conclusion
Thank you again for downloading this book!
I hope this book was able to help you to be happy and attain satisfaction in life.
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Thank you and good luck!
Social Anxiety:
Symptoms, Treatments, and Ways to Overcome Social Phobia
I want to thank you and congratulate you for downloading the book Social Anxiety: Symptoms, Treatments, and Ways to Overcome Social Phobia.
This book contains proven steps and strategies on how to recognize social anxiety symptoms, how to treat social anxiety, and how to overcome it in order to live a healthier and happier life.
Thanks again for downloading this book, I hope you enjoy it!
Copyright 2015 by Sean Clive - All rights reserved.
This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.
- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.
The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.
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Table of Contents
2 - The Cause and Effect of Social Anxiety
3 - Social Anxiety Indicators
4 - The Road to Healing
5 - The Self-Help Guide to Social Phobia Treatment
6 - The Confident Tips in Overcoming Social Phobia
Conclusion
1 - The Face of Social Anxiety
A Brief Look at Anxiety
Most people regularly go through the bothersome feeling of common worry or a bit of fear whenever they have to face something taxing. Challenges such as job interview, public speaking, performance, or examination often generates this feeling of apprehension. All these feelings are quite normal and within acceptable reasons. There will always be uneasiness when someone is about to face the different and the unpredictable.
Disorders that may cause worry, nervousness, dread, and fear are associated with the term anxiety. This seemingly quiet chaos is a type of disease that happens inside the mind, but can affect a person’s behavior, outlook in life, and can even have real physical symptoms.
Anxiety can go from mild to severe. Mild anxiety can render the person disturbed and uncomfortable for hours, a day, or several days, while severe anxiety can tremendously incapacitate a person’s daily life. It is a serious and compelling disease that should not be dismissed easily.
Sometimes, it can affect a person’s ability to communicate with others, disturb their resting hours, or feel agitated most of the t
ime. Anxiety generally happens when something unplanned happens and triggers an avalanche of painful emotions.
Anxiety order can be classified into definite types. The most common of these anxieties is the Generalized Anxiety Disorder. This generates a chronic feeling of worry over vague things like life, love or work. People suffering from GAD cannot point a specific thing that makes them worry. They have reservations and concern about the people around them and their life in general. Their fears are always generated from blowing situations out of proportions. GAD can interfere with their social and work life.
Panic disorder is a type of anxiety that can manifest itself through physical symptoms. Sufferers often go through a drastic and sudden feeling of extreme fear and worry that is made noticeable by rapid nausea, lightheadedness, shaking, and difficulty in breathing. These attacks can occur from few minutes and can stretch to several hours. They are physically and emotionally stressful to the sufferer when it happens for numerous times.
Phobia can also be classifies as anxiety. Though there are different and specific phobia triggers, it draws out the same irrational and deemed unnecessary and uncontrollable fears of a person.
Obsessive- Compulsive Disorder is a type of anxiety that brings out the unreasonable thoughts of a person manifested through repetitive and intrusive actions. Sufferers are usually aware that their fears are irrational but they have difficulty controlling their impulses.
Post-Traumatic Stress Disorder is usually a result of a traumatic experience such as an accident, a crime, a disaster, or war. This is a type of anxiety usually infecting combat veteran soldiers. Evidences are usually violent changes in behavior or flashbacks to the harrowing experience.
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