مش مبسوطة
مش مرتاحة
مش دة اللي كنت عايزاه
مش دة اللي أستحقه
نفور
كراهية
ضيق
خوف
وتمضي الأيام
عروس البحر الأبيض
Thursday, October 22, 2020
Tuesday, April 28, 2020
شخبطة
😊😊😊 دكتور كريم علي 👌💪👍
هذا قدري ... هل سيتغير ؟
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أن تقوم بتسمية أحدهم ب 🤐 في هاتفك الخلوي ...
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القوة ليست في الجسد فقط ... القوة النفسية هي الفارقة ... اللهم قوة ....
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ما زلت أدعو لهم ... كونوا بخير ...
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ما رأيت شقاءً قط ...
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اشتقت ... فدعوت ... وبكيت ...
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نحن نختلف تماماً ... تماماً ...
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تنهيدة ....
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ثم ابتسمت ....
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إذاً تُكفى همك ...
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"هل من سائل فأعطيه"؟
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ترى، هل تغيرت طريقة كتابتي ؟
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العزلة والانطوائية ... اشتياق ....
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ثم ماذا ؟!
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أغلب المرضى النفسيين هم كذلك بسبب أسرهم ... الأب أو الأم أو كليهما ... الحقيقة المُرة ...
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ولم تجد سنداً إلا الله ... وكفى بالله ...
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لم تخذل أحداً لكنها خُذلت كثيراً ....
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Saturday, April 25, 2020
Long time, no blogging ...
على ذكراهم أعيش ... من يدري ؟ ربما كانت النهاية مؤلمة !
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"تتوقعي ننسى؟ صعب ننسى" ... "طبعاً مستحيل ننسى، أخدوا جزء من روحنا" ... أعيدوا لي شطر روحي !
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#خواطري
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هل توقفت عن الكتابة لأنه لم يعد هناك من يقرأ ؟! لكنني بدأت بالكتابة ولم يكن هناك قراء ! من قال أنني أكتب لأحدهم ؟! طالما كانت الكتابة متنفس لي ... متنفس ...
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ما زلت أبحث عما يستهويني ... أبحث عما أحبه ... أبحث عما يكون شغفي ... تمييزي ... ديدني ...
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هذه الروح ... هي الروح ... تشتاااااق ...
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اشتقت إلى عزلتي ... أحتاج أن أعتزلهم ...
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وكأن كل من يحمل هذا الاسم هو هم ...
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لن يشعر بالألم إلا من به وجع ...
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ألم الأمل أم أمل الألم ؟؟
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توقفت عن استخدام hopefulhopes منذ زمن ... هل كانت فترة من الزمن طالت لكنها انتهت ؟ أيكون الأمل حقبة مؤقتة ؟
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أغبط كل من لديه حلم ... أغبطني عندما كان لدي أهداف ... أتعجب مني كأنني تناسيت كل شئ ... ربما ما زال محفوراً في مكان ما وينتظرني أن أُخرجه ...
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حصلت على درجة الماجستير ... ثم ماذا ؟!
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اعلمي أنك في يوم ما ، ستشتاقي إلى أيامك هذه كما تشتاقين لماضيك الآن ... استمتعي قبل أن ترحل ...
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قلم وكتاب ... ورقة وألوان ...
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ذكريني أنني أُحبك يا فدوى ... ذكريني ...
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ثم سقط القلم ...
Tuesday, May 21, 2019
Simple Cheque: Happy :-)
الحمد لله
A word that says it all...
I was accepted for Masters in Computer Science in KSU in 2014. It was of 5 semesters but I took a semester off as I was extremely depressed due to many factors including taking a course with Dr. Heba Kurdi that was so challenging so I decided to stay back. When I resumed, I challenged myself and asked her to be my graduation project supervisor and she accepted... Being a non-Saudi, I was not given the monthly reward of 1,000 SR. Sometimes I was sad but I remembered that fact that I was accepted in the first place and was grateful, I never felt that I needed that money الحمد لله ... Allah is so generous, I graduated in 2018 (exactly one year back) and my supervisor sent me 2 months back that there was a competition for the best research paper and the best Masters project and she asked me to apply. I was not enthusiastic about the application at all but I said that there was nothing whatsoever to lose. After a week, I was announced as a winner for the top three positions and was invited to give a short presentation! I did not see that coming! Although they ran out of time and I couldn't give my presentation, I was awarded the first position ! I couldn't believe my ears and eyes and all senses ! الله أكبر
On that day, they gave me a certificate and an honorary shield. I overheard the dean stating that they were supposed to give us a monetary reward ...
After 2 weeks, she sent us an email asking us to come and get a cheque with our reward. It was a cheque with my name and ID number written on it and went to the Samba branch in uni to withdraw the money :-) ...
يشاء الله إني ما أسيبش الكلية إلا لما آخد منها مكافأة (وأي مكافأة يا فيدو) وتكون تقريبا دي آخر مرة هروح الجامعة
I am so o o o o happy, Although I don't need the money, but it felt nice!
P.S. He gives me 2000 per month for our monthly groceries expenses. This month they finished a bit early as I got gifts for Egypt and he was questioning the reasons and felt puzzled. Although he has all the bills and he knows what I get, but ... I hope that I get a decent job and I get my own personal money ...
A word that says it all...
I was accepted for Masters in Computer Science in KSU in 2014. It was of 5 semesters but I took a semester off as I was extremely depressed due to many factors including taking a course with Dr. Heba Kurdi that was so challenging so I decided to stay back. When I resumed, I challenged myself and asked her to be my graduation project supervisor and she accepted... Being a non-Saudi, I was not given the monthly reward of 1,000 SR. Sometimes I was sad but I remembered that fact that I was accepted in the first place and was grateful, I never felt that I needed that money الحمد لله ... Allah is so generous, I graduated in 2018 (exactly one year back) and my supervisor sent me 2 months back that there was a competition for the best research paper and the best Masters project and she asked me to apply. I was not enthusiastic about the application at all but I said that there was nothing whatsoever to lose. After a week, I was announced as a winner for the top three positions and was invited to give a short presentation! I did not see that coming! Although they ran out of time and I couldn't give my presentation, I was awarded the first position ! I couldn't believe my ears and eyes and all senses ! الله أكبر
On that day, they gave me a certificate and an honorary shield. I overheard the dean stating that they were supposed to give us a monetary reward ...
After 2 weeks, she sent us an email asking us to come and get a cheque with our reward. It was a cheque with my name and ID number written on it and went to the Samba branch in uni to withdraw the money :-) ...
يشاء الله إني ما أسيبش الكلية إلا لما آخد منها مكافأة (وأي مكافأة يا فيدو) وتكون تقريبا دي آخر مرة هروح الجامعة
I am so o o o o happy, Although I don't need the money, but it felt nice!
P.S. He gives me 2000 per month for our monthly groceries expenses. This month they finished a bit early as I got gifts for Egypt and he was questioning the reasons and felt puzzled. Although he has all the bills and he knows what I get, but ... I hope that I get a decent job and I get my own personal money ...
Tuesday, April 23, 2019
طلب مني أكتب الاستفادة المتوقعة
1. ما أتوتر عند اتخاذ قرارات
2. أقرأ نصف ساعة يوميا
3. أتعامل مع بنتي برفق - لا صراخ، لا ضرب، لا دف، لا إغلاق للباب في وجهها، لا سحب للأشياء بقوة من يدها، لا سخرية منها - عدد المرات اللي بصارخ فيها، بضربها- أسبوعين
4. أمارس رياضة يوميا - ساعة مشي أو نصف ساعة تمارين - أسبوعين
5. ما آخذ كلام الناس على محمل الجد... باجي بعد ١٠ دقايق لا تعني بالضرورة ١٠ دقايق ... اشتقت لك، نبغى نطلع، لا يعني بالضرورة بنطلع ...
6. ما أتضايق إذا أحد قال لي بيسوي شي وما سواه - عدد المرات اللي اتضايقت - أسبوعين
7. ما أتضايق إذا صار شئ غير المألوف -
8. ما أزعل إذا ما لاحظ أحد اللي أنا سويته له - أقول له "شوفت ال .... اللي سويته " - أسبوعين
9. أسوي الأشياء بانبساط وباستمتاع
10. أمدح وأجامل - كم مرة مدحت/جاملت - أسبوعين
11. ما أأجل الأشياء خوفا من عدم النجاح فيها -
For Nervousness
- make exhales longer than inhales
- Keep A Small Notebook With You And Write Out Your Nervous Thoughts
- magnesium-rich foods/pills daily
- brisk walk for 10 minutes
- sip some herbal tea
- rub your ears for a few minutes
- rub essential oils (rose, orange, lavender, bergamot) on your wrists
- Keep A Small Notebook With You And Write Out Your Nervous Thoughts
- magnesium-rich foods/pills daily
- brisk walk for 10 minutes
- sip some herbal tea
- rub your ears for a few minutes
- rub essential oils (rose, orange, lavender, bergamot) on your wrists
Intolerance of Uncertainty (IU) - 1
https://www.anxietycanada.com/adults/tolerating-uncertainty
will often try to plan and prepare for everything as a way of avoiding or eliminating uncertainty.
exposed to a little bit of uncertainty, they have a strong reaction: they worry, and do everything they can think of to get away from, avoid or eliminate the uncertainty.
Seeking excessive reassurance from others: This might be asking friends or family their opinion on a decision that you have to make - me: only the very close ones, now I feel no one is close enough except Ghadeer.
List-making: As a way of eliminating uncertainty, some people will make long and detailed “to do” lists, sometimes several lists every day.
- me: very true, and I double check it and keep on changing the order of things written in it or I totally avoid doing a list as I become uncertain about getting it done and so avoid it.
Double checking: For example, re-reading emails several times to check that they are perfect and that there are no spelling mistakes.
- Me: after avoiding replying to zebouchi for 2 weeks, I kept on rereading and rewriting my reply before sending it.
Refusing to delegate tasks to others: Many people who are intolerant of uncertainty will not allow anyone either at work or at home to do certain tasks; this is because they cannot be “sure” that it will be done correctly unless they do it
- me: when ghadeer came over, I was reluctant to ask her to do anything unless she insisted
Procrastination/avoidance: Because being uncertain can cause anxiety, some people simply procrastinate or avoid people, places or situations. If you do not do something, then you don’t have to feel uncertain about it
- me: check "My IU" note
Distraction: Many people who are intolerant of uncertainty keep themselves “busy” most of the day, that way, they don’t have the time to think about all the uncertainty in life
You probably noticed that all of these behaviours require a lot of time and energy. Needing to be certain about everything can often take the fun out of life, since surprises or unexpected events become something threatening. Also, if you avoid or procrastinate, you might miss out on a lot of good opportunities in life simply because of a dislike of uncertainty.
Solution
So the best way to learn to become more tolerant of uncertainty is to start acting “as if” you are tolerant of uncertainty. That is, you can change your behaviour around uncertainty, and this will eventually help you to change your thoughts and feelings around uncertainty.
will often try to plan and prepare for everything as a way of avoiding or eliminating uncertainty.
exposed to a little bit of uncertainty, they have a strong reaction: they worry, and do everything they can think of to get away from, avoid or eliminate the uncertainty.
Seeking excessive reassurance from others: This might be asking friends or family their opinion on a decision that you have to make - me: only the very close ones, now I feel no one is close enough except Ghadeer.
List-making: As a way of eliminating uncertainty, some people will make long and detailed “to do” lists, sometimes several lists every day.
- me: very true, and I double check it and keep on changing the order of things written in it or I totally avoid doing a list as I become uncertain about getting it done and so avoid it.
Double checking: For example, re-reading emails several times to check that they are perfect and that there are no spelling mistakes.
- Me: after avoiding replying to zebouchi for 2 weeks, I kept on rereading and rewriting my reply before sending it.
Refusing to delegate tasks to others: Many people who are intolerant of uncertainty will not allow anyone either at work or at home to do certain tasks; this is because they cannot be “sure” that it will be done correctly unless they do it
- me: when ghadeer came over, I was reluctant to ask her to do anything unless she insisted
Procrastination/avoidance: Because being uncertain can cause anxiety, some people simply procrastinate or avoid people, places or situations. If you do not do something, then you don’t have to feel uncertain about it
- me: check "My IU" note
Distraction: Many people who are intolerant of uncertainty keep themselves “busy” most of the day, that way, they don’t have the time to think about all the uncertainty in life
You probably noticed that all of these behaviours require a lot of time and energy. Needing to be certain about everything can often take the fun out of life, since surprises or unexpected events become something threatening. Also, if you avoid or procrastinate, you might miss out on a lot of good opportunities in life simply because of a dislike of uncertainty.
Solution
So the best way to learn to become more tolerant of uncertainty is to start acting “as if” you are tolerant of uncertainty. That is, you can change your behaviour around uncertainty, and this will eventually help you to change your thoughts and feelings around uncertainty.
My IU :)
- Yes/No to Qotb engagement
- Dr Heba sending she wants me to call her, me not responding
- I keep on postponing until I have to take an action, no escape
- not responding to the guy who asked for my code
- not lsning to lobna vn thinking it's about hope
- uncertain how hubby keto will be and if I wil) be able to cook what is proper for him after his sudden decision
- dunno how the day in which I will visit Reem will go, the things I should do before it, will I be able to meet Asmaa there, when should I leave the house
- being angry that hubby tells me the same day he is going out that he's going out and not days before it
-
- Dr Heba sending she wants me to call her, me not responding
- I keep on postponing until I have to take an action, no escape
- not responding to the guy who asked for my code
- not lsning to lobna vn thinking it's about hope
- uncertain how hubby keto will be and if I wil) be able to cook what is proper for him after his sudden decision
- dunno how the day in which I will visit Reem will go, the things I should do before it, will I be able to meet Asmaa there, when should I leave the house
- being angry that hubby tells me the same day he is going out that he's going out and not days before it
-
Control Your MS Mood Swings
• Join a support group.
• Talk to a counselor. Keep a diary of your mood swings and their impact on your behavior, and share your findings to help uncover your MS mood swing triggers. If you know your triggers, you may be better able to avoid or at least control your mood swings.
• Get regular exercise. exercise is a key component in your MS management plan. Exercise improves mood, gives you more self-confidence, and makes you feel better overall.
• Make time for fun. can relieve some anxiety -- you'll feel better about yourself and that may lessen your irritability.
• Reduce stress. Activities such as yoga or meditation also can help control mood swings by lowering your stress level. Finding the best way to manage MS mood swings can be trial and error, it just takes time and patience.
• Talk to a counselor. Keep a diary of your mood swings and their impact on your behavior, and share your findings to help uncover your MS mood swing triggers. If you know your triggers, you may be better able to avoid or at least control your mood swings.
• Get regular exercise. exercise is a key component in your MS management plan. Exercise improves mood, gives you more self-confidence, and makes you feel better overall.
• Make time for fun. can relieve some anxiety -- you'll feel better about yourself and that may lessen your irritability.
• Reduce stress. Activities such as yoga or meditation also can help control mood swings by lowering your stress level. Finding the best way to manage MS mood swings can be trial and error, it just takes time and patience.
Intolerance of Uncertainty (IU) - 2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712497/
IU is a characteristic predominantly associated with generalized anxiety disorder (GAD); however, emerging evidence indicates that IU may be a shared element of emotional disorders.
They state that worrying helps them to problem solve, prepare for potential outcomes, prevent negative outcomes from occurring, and minimize emotional reactions to negative outcomes
Worry, is thought to reduce distress over uncertainty and its associated affects (Greco & Roger, 2003) and increase, at least the perception of, control over future outcomes
It is not surprising that GAD and OCD have received most of the attention in the IU literature. Distress related to uncertainty and the use of cognitive and behavioral strategies to reduce or manage anxious arousal related to feared potential outcomes and increase one's perception of certainty and control are core elements of GAD and OCD that are implicated in the development and maintenance of both disorders.
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https://www.verywellmind.com/intolerance-of-uncertainty-therapy-for-gad-4134611
Intolerance of Uncertainty in GAD
To address this gap in understanding fears in GAD, researchers in Quebec, Canada developed a model in the early 1990s that consists of four components.
The most important component is known as IU, and is thought of as a higher-order process that leads directly to worry through three other processes:
1. Positive beliefs about worry. Positive beliefs about worry refers to holding the belief that worry is helpful in some way. In this context, worrying is a way for you to gain certainty.
2. Negative problem orientation. Negative problem orientation refers to when you feel helpless to solve problems, view problems as threatening, or as barriers or obstacles, and doubt your ability to solve problems.
3. Cognitive avoidance: Cognitive avoidance refers to the behavior of only dealing with problems when absolutely necessary.
People with GAD are thought to have higher intolerance of uncertainty than those with other anxiety disorders. They have a belief system in which uncertainty is viewed as stressful, unfair, upsetting, and to be avoided.
In this model, when you worry, you are trying to reduce feelings of uncertainty. If you worry that you might be late for an appointment, you will leave much earlier than necessary to be absolutely certain you get there on time.
Since it is the uncertainty of events, and not some aspect of them in particular that triggers your worry, what you worry about through the day will change. In the morning, you might be worried about making it to a dentist appointment on time, while by evening you could be fretting about making a decision over which cell phone plan to choose.
In this way, worry is a tactic you use to try and mentally plan and prepare for any possible outcome, especially bad ones. However, the worry in generalized anxiety disorder can be so severe that it becomes a problem itself.
Are You Intolerant of Uncertainty?
The following thoughts and behaviors reflect intolerance of uncertainty. Ask yourself if any of these apply to you:
• You look for information and solutions to every possible problem you may face.
• You require perfect solutions that must have a 100 percent chance of working.
• You seek reassurance from others that everything will be okay, and get second and third opinions on medical matters.
• You make lists, double-check, refuse to delegate tasks, or over-prepare to manage uncertainty.
• You think that uncertainty means something bad will happen.
• You feel it is irresponsible or dangerous for there to be uncertainty in your life.
• You avoid new situations out of fear of uncertainty.
• You procrastinate, keep predictable routines, or ask others to make decisions for you.
• You feel that you can't tolerate not knowing the outcome of a situation.
• You feel that you would rather know for sure that the outcome of a situation will be bad, than be left not knowing the outcome.
IU is a characteristic predominantly associated with generalized anxiety disorder (GAD); however, emerging evidence indicates that IU may be a shared element of emotional disorders.
They state that worrying helps them to problem solve, prepare for potential outcomes, prevent negative outcomes from occurring, and minimize emotional reactions to negative outcomes
Worry, is thought to reduce distress over uncertainty and its associated affects (Greco & Roger, 2003) and increase, at least the perception of, control over future outcomes
It is not surprising that GAD and OCD have received most of the attention in the IU literature. Distress related to uncertainty and the use of cognitive and behavioral strategies to reduce or manage anxious arousal related to feared potential outcomes and increase one's perception of certainty and control are core elements of GAD and OCD that are implicated in the development and maintenance of both disorders.
-------
https://www.verywellmind.com/intolerance-of-uncertainty-therapy-for-gad-4134611
Intolerance of Uncertainty in GAD
To address this gap in understanding fears in GAD, researchers in Quebec, Canada developed a model in the early 1990s that consists of four components.
The most important component is known as IU, and is thought of as a higher-order process that leads directly to worry through three other processes:
1. Positive beliefs about worry. Positive beliefs about worry refers to holding the belief that worry is helpful in some way. In this context, worrying is a way for you to gain certainty.
2. Negative problem orientation. Negative problem orientation refers to when you feel helpless to solve problems, view problems as threatening, or as barriers or obstacles, and doubt your ability to solve problems.
3. Cognitive avoidance: Cognitive avoidance refers to the behavior of only dealing with problems when absolutely necessary.
People with GAD are thought to have higher intolerance of uncertainty than those with other anxiety disorders. They have a belief system in which uncertainty is viewed as stressful, unfair, upsetting, and to be avoided.
In this model, when you worry, you are trying to reduce feelings of uncertainty. If you worry that you might be late for an appointment, you will leave much earlier than necessary to be absolutely certain you get there on time.
Since it is the uncertainty of events, and not some aspect of them in particular that triggers your worry, what you worry about through the day will change. In the morning, you might be worried about making it to a dentist appointment on time, while by evening you could be fretting about making a decision over which cell phone plan to choose.
In this way, worry is a tactic you use to try and mentally plan and prepare for any possible outcome, especially bad ones. However, the worry in generalized anxiety disorder can be so severe that it becomes a problem itself.
Are You Intolerant of Uncertainty?
The following thoughts and behaviors reflect intolerance of uncertainty. Ask yourself if any of these apply to you:
• You look for information and solutions to every possible problem you may face.
• You require perfect solutions that must have a 100 percent chance of working.
• You seek reassurance from others that everything will be okay, and get second and third opinions on medical matters.
• You make lists, double-check, refuse to delegate tasks, or over-prepare to manage uncertainty.
• You think that uncertainty means something bad will happen.
• You feel it is irresponsible or dangerous for there to be uncertainty in your life.
• You avoid new situations out of fear of uncertainty.
• You procrastinate, keep predictable routines, or ask others to make decisions for you.
• You feel that you can't tolerate not knowing the outcome of a situation.
• You feel that you would rather know for sure that the outcome of a situation will be bad, than be left not knowing the outcome.
Daily Habits
• exercise
• meditate
• Tai chi
• Deep breathing
• Massage
• keep a journal,
• cultivate gratitude,
• wake up early,
• do the most important task first thing in the morning,
• write 1,00 words a day,
• set priorities for your day,
• pray,
• smile at people,
• text a friend,
• stretch,
• eat whole foods,
• speed read,
• track your spendings,
• read a book for 3 minutes a day,
• watch one TED talk a day,
• study scriptures,
• learn one new thing every day,
• do a random act of kindness,
• floss your teeth,
• manage your budget,
• drink water,
• do one thing out of your comfort zone,
• sleep long enough,
• relax
• meditate
• Tai chi
• Deep breathing
• Massage
• keep a journal,
• cultivate gratitude,
• wake up early,
• do the most important task first thing in the morning,
• write 1,00 words a day,
• set priorities for your day,
• pray,
• smile at people,
• text a friend,
• stretch,
• eat whole foods,
• speed read,
• track your spendings,
• read a book for 3 minutes a day,
• watch one TED talk a day,
• study scriptures,
• learn one new thing every day,
• do a random act of kindness,
• floss your teeth,
• manage your budget,
• drink water,
• do one thing out of your comfort zone,
• sleep long enough,
• relax
Relaxation techniques to reduce stress
Rather than choosing just one technique, experts recommend sampling several to see which one works best for you. Try to practice for at least 20 minutes a day, although even just a few minutes can help. But the longer and the more often you practice these relaxation techniques, the greater the benefits and the more you can reduce stress.
1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way. However, this technique may not be appropriate for those with health problems that make breathing difficult, such as respiratory ailments or heart failure.
2. Body scan. This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection. If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you.
3. Guided imagery. For this technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. You can find free apps and online recordings of calming scenes—just make sure to choose imagery you find soothing and that has personal significance. Guided imagery may help you reinforce a positive vision of yourself, but it can be difficult for those who have intrusive thoughts or find it hard to conjure up mental images.
4. Mindfulness meditation. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be helpful for people with anxiety, depression, and pain.
5. Yoga, tai chi, and qigong. These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance. But if you are not normally active, have health problems, or a painful or disabling condition, these relaxation techniques might be too challenging. Check with your doctor before starting them.
6. Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you.
1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way. However, this technique may not be appropriate for those with health problems that make breathing difficult, such as respiratory ailments or heart failure.
2. Body scan. This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection. If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you.
3. Guided imagery. For this technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. You can find free apps and online recordings of calming scenes—just make sure to choose imagery you find soothing and that has personal significance. Guided imagery may help you reinforce a positive vision of yourself, but it can be difficult for those who have intrusive thoughts or find it hard to conjure up mental images.
4. Mindfulness meditation. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be helpful for people with anxiety, depression, and pain.
5. Yoga, tai chi, and qigong. These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance. But if you are not normally active, have health problems, or a painful or disabling condition, these relaxation techniques might be too challenging. Check with your doctor before starting them.
6. Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you.
10 Relaxation Techniques That Zap Stress Fast
1. Meditate
A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.
It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.
2. Breathe Deeply
Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.
“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She's a certified life coach in Rome, GA.
3. Be Present
Slow down.
“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.
When you spend time in the moment and focus on your senses, you should feel less tense.
4. Reach Out
Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.
5. Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.
“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.
6. Decompress
Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.
“Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure,” says Cathy Benninger, a nurse practitioner and assistant professor at The Ohio State University Wexner Medical Center in Columbus.
7. Laugh Out Loud
A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.
8. Crank Up the Tunes
Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says. You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs!
9. Get Moving
You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brainrelease feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exerciseslike head rolls and shoulder shrugs.
10. Be Grateful
Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.
“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.
Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby.
When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.
A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.
It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.
2. Breathe Deeply
Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.
“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She's a certified life coach in Rome, GA.
3. Be Present
Slow down.
“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.
When you spend time in the moment and focus on your senses, you should feel less tense.
4. Reach Out
Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.
5. Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.
“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.
6. Decompress
Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.
“Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure,” says Cathy Benninger, a nurse practitioner and assistant professor at The Ohio State University Wexner Medical Center in Columbus.
7. Laugh Out Loud
A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.
8. Crank Up the Tunes
Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says. You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs!
9. Get Moving
You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brainrelease feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exerciseslike head rolls and shoulder shrugs.
10. Be Grateful
Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.
“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.
Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby.
When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.
Mr. Abdul-Rahman Baharee
- جدول المهام اليومية
- أسجل الأشياء الجديدة اللي أشعر بيها:
كثير من الوقت أشعر بضيق، مش طايقة حد ولا توتة، تهييج مفرط وطبع حاد، غضب
- أخري ردة الفعل ٣ دقايق لمدة ٥ أيام ، بعدين ٥ دقايق
- لا تضعي لنفسك قوانين، خليك مرنة
- ضعي أهداف وقييميها من ناحية المنفعة والخسارة على المدى القريب والبعيد
- نزلي سقف توقعاتك
- لو ركزت: أتقنت، أنجزت وتفننت، لا تضعي أهداف كثيرة لكي لا تتشتتي
- تذكري المرونة ثم المرونة ، ركزي على الأشياء اللي ممكن تفيدك وتقدمك أكثر
مش هستنى عشرة خمستاشر سنة
لخبطة ... دايما حاسة باكتئاب ... مش عارفة أتناسق معاه ... نفسي أشتغل بس مش عارفة إيه وفين ... أخدت الماجستير من سنة بالضبط ومن يومها قاعدة في البيت ... أنا عندي اكتئاب ... وحساسة قوي ... نفسي أبقى باردة ...
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خدني الحنين بعد السنين جابني هنا ... هنا بلقى نفسي وروحي هنا ببقى أنا ....
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قررت أرجع أشخبط هنا تاني ... بيقولوا اعملي حاجة بتحبيها ، وأنا فعلا مش بحب أي حاجة ... سألت نفسي إيه اللي كنت بحبه زمان ... جايز قوي كنت بحب أكتب هنا عشان عارفة إن في حد مهتم لأمري بيقرؤه ... جايز ... بس كنت بتبسط قوي قوي ... حاجة كنت بحب أسمعها "نجحت رغم الضغوط "
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- I wish I can live a careless life without any kind of responsibility whatsoever...
- inner, silent tears
- رب صدفة خير من ألف ميعاد ...
- how paining it is to try and wear a formal face with someone who is supposed to be the closest...
- i miss writing painful thoughts of life events...
- Fadwa: plz dear never never تعايريه بحاجة قالها لك بالذات وهو متضايق ومعصب
- جميل أن تعرف أحدهم فترة جميلة من الزمن ثم ترحل قبل أن تصبح بينكما ذكريات مؤلمة... اشتياق...
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