Stop Smoking: A Friend’s Reminder

Smoking may lead to an addiction; one thing that is very difficult to keep away from your system. Quitting smoking is a very hard process; thus, if your friend is on the process of doing so he will need all your support to do it. Be supportive and encourage him to defeat his urge to smoke. Be there with him as he tries to stop smoking.

Proper Encouragement

As a friend, your encouragement is your best contribution to your friend’s rehabilitation. Remember, with the right words said at the right time, you are able to push your friend to reach his goal. But, how can you really give encouragement without sounding too much of a nagger?

Encouragement follows after a person finally decides to quit smoking. Once he has the determination to quit, you step in to give him words of encouragement so that he will not lose his focus. This is the time when you have to let your friend feel that you are with him throughout this process and that you will stay beside him until he finally reaches his goal. Sometimes, words are not necessary anymore – your acts alone may be enough as encouragement.

You also have to remind yourself of the difficulty of the process that your friend is going through. This reminder will let you understand your friend more, and the better you understand his situation, the more helpful you can be. There may be times when your friend may not stop himself from puffing another stick, but you should not use this against him. Instead of criticizing his mistakes, try to remind him of his progress and steer him away from the said errors. You should not dwell on his mistakes, but on how he was able to correct such afterwards.

And though after quitting, addictive substances such as nicotine and tobacco still remain present within the system of someone who has recently stopped smoking. This is what causes relapse. Thus, the process still continues even after a long time, and you should continue to encourage for as long as your friend’s battle with smoking continues.

Process of Quitting

People have their own ways of quitting. Some say that it is better to quit all at once; however, there are still others who believe that it should be done slowly but surely. Slowly quitting would mean that nicotine exposure would be decreased moderately by consuming lesser cigarettes each day.

Really, it does not matter how one chooses to proceed with quitting. Whatever method he chooses, you should always be ready to give him the encouragement he needs. To do so, here are some things that may help you give confidence to your friend who needs to stop smoking:

1. When you talk about progress, stay positive and inspiring by pointing out the instances when he has really surpassed a trial.
2. Talk about his slip ups but refrain from dwelling on the matter.
3. You should support whatever quitting technique he may have chosen.
4. Help him avoid situations which may trigger his desire for smoking again.
5. Continue to be a friend!

You do not need to be licensed counselor to give good encouragement. All you need to be is to be loyal and one who cares for a friend. Just stay with them, back them up and make them feel that they are not alone in their attempt to stop smoking.

Ready to Stop Smoking: How to Deal with Habit Cravings

Many smokers have been smoking cigarettes for the past years, or even decade. Smoking has become a part of their everyday routine, from the moment they get up from their bed in the mornings up to the time that lie down again for a goodnight sleep. Just imagine how difficult it would be for them to stop smoking, a long-time habit in their routine, when they have been doing it for quite some time already. This is the reason why when they decide to quit smoking, they still have some cravings from time to time; and at times give in to the urge.

Usually, smokers have really allotted a portion of their time for smoking alone. And even without time, they can multi-task and perform their other jobs while they puff a stick. Just a few minutes is what they need to be able to finish one cigarette, and they can make sure that they have just the time to do so.

Smokers can use all the excuses they can get just to be able to puff a cigarette. You may see some people driving their cars with one hand holding a stick while the other holds the wheel. There are also times when you see a smoker light up a cigarette after a stressful event. When people are having fun, dancing in the clubs, drinking alcohol, they too smoke. And the most common time when people smoke is right after a satisfying meal. When they are too full to do other things, they smoke because they feel that it helps them digest whatever they have eaten.

People who smoke can do so every time they feel like doing so. They may bring up excuses like stress, boredom, peer pressure or just the usual “it’s a part of me” excuse. The bottom line is that they have these urges and cravings which they feel should be satisfied right then and there. Smoking must have really been a part of their life.

But, if smoking is really a part of your life now, how would you handle these things when you have finally decided to stop smoking? The act of quitting alone is a difficult task, but the part where you have to eliminate a practice from your usual routine is a lot more difficult. However, if you are really determined to live a healthier non-smoking life, you will have a way to do so.

You may try to do other things in substitute for smoking. Some people who have tried quitting may recommend you to chew a gum instead of lighting a cigarette. The important thing is that you have something to keep your mind off the idea that you are craving for a stick. You may try munching and chomping on unsalted sunflower seeds, or you may also try going for a walk when you feel like smoking. As you fight the urge to smoke, you will realize that It will become less harder for you to refrain from smoking the next time your cravings kick in. Trying to stop smoking is not an easy thing to do, but with the right motivations and with sufficient support from others, you can reach your goal and have a healthier lifestyle.

How foods affect you to get better sleep

People who are busy with their work are usually the ones who are having problems in sleeping. This is because the exhaustion and their hectic schedule keeps them from getting better sleep on daily basis. If you are one of those who are having trouble sleeping due to too much work, it is now time to reflect what might be causing these and address it properly.

One of the things that hinder people from getting better sleep is the set of foods that they eat. This is because these foods might contain ingredients and other properties that can really affect the person’s chemical balance. If you think that the foods that you are eating affects you in getting better sleep, try assessing your food intake for one day.

What you can do is list down all the foods-including the drinks-that you have taken in for one day and make an assessment after that day. In this way, you can track down which are the foods and drinks you have taken affect your sleeping habits especially at night. The following are just some of the list of foods that might lead one to troublesome and uncomfortable sleeping at nighttime:

1. Too much food intake. This is considered as the major culprit why many people-especially those who don’t have sleeping problems before-are having a hard time sleeping all of a sudden. Experts say that if a person have overeaten, the tendency is that the stomach will have a hard time digesting it. Too much food may also affect the how the digestive system work and may even cause clinical conditions such as ulcer if done regularly.

2. Foods that contain too much fat. Experts say that people are eating foods that have too much fat are prone to not sleeping well at night because it creates a lot of digesting work for the stomach. If one wants to get better sleep, he or she should cut down on foods that are too rich or fatty so there will be lesser work for the stomach especially at nighttime.

3. Too much spicy or acidic foods. These sets of foods can very much affect one’s sleeping habits especially at nighttime. If one eats too many sets of spicy foods especially at night, it can lead to troubles in the stomach and even heartburn which makes it harder for you to lie down and get better sleep at night.

4. Too much alcohol intake. Some people say that alcohol may help one to get better sleep but on the contrary, it doesn’t especially if he or she has taken too much of it.

5. Foods that contain caffeine. These are another set of culprits for people who are having trouble sleeping. If you are prone to not sleeping, it is best to avoid foods as well as drinks that have high caffeine content such as coffee, chocolates, sodas that are caffeinated as well as teas. To get better sleep, it is best to not consume these for a while. Or if you really cannot do without these, try minimizing your consumption even for a couple of days. Once you get your sleeping pattern back, you may go back to consuming these but only to limited content so you would not go back to having sleeping problems again.

Multiple Sclerosis In A Nutshell

Disseminated Sclerosis, more popularly known as Multiple Sclerosis, is the disease of the Central Nervous System (the main component of which is the brain and the spinal cord). It is widely accepted as an autoimmune disease, a result of the body attacking its own structures, wherein the cells of the body and the immune system and its chemicals which were supposed to protect the body against invasion of disease-causing components attack the myelin sheath or the covering of the never cells instead. Thus causing damage or demyelination, scars or sclerosis and inflammation.

Although multiple sclerosis affects men, women are at higher risks of developing this autoimmune disease, making them 2 to 3 times more likely to develop the condition. It is typically found among people aged 20 to 50 years old.

The myelin sheath that is largely affected by this disease is the protective insulation of the neurons. Without this, it would be quite impossible for the neurons to transmit nerve impulses between each other. Thus, patients of multiple sclerosis suffer from phlegmatic transference of nerve signals which make them somewhat incapable of responding to external and internal stimuli, somewhat unable to interpret sensations correctly and their body movements become less coordinated. Like damages to electrical wires, multiple sclerosis prevents the fast delivery of brain signals to all parts of the body.

No one is certain what causes this disease. What is only known is that it is a product of an abnormal immune system response which turns out to be harmful to the protective coating of the neurons. Theories such as a triggering illness, virus or other agents during childhood are being tested though.

Diagnoses to determine the presence of the disease are not conclusive though they may show strong indications of the presence of multiple sclerosis. Tests such as MRI and analysis of the cerebral fluids may potentially establish the onset of the disease. The best thing physicians and specialists can do is to rule out other conditions that may evoke the same symptoms.

Demyelination may happen at any time, to any part of the brain and the spinal cord with no known reason. The location of the damage determines what symptoms will manifest and how severe the symptoms will be. Thus, making each episode or relapse different from one person to another and from one occasion to another. There are common symptoms though which include fatigue, severe headache, weakness and numbness of the extremities, loss of balance, lack of coordination, visual problems, incontinence due to loss of bladder control, loss of bowel movement control, depression and other severe emotional conditions, difficulty of speaking, and minor and severe cognitive problems. The combination of these symptoms differs on which parts of the brain or the spinal cord are damaged and how severe the damage is.

While multiple sclerosis can advance to more aggravated stages where functions are seriously debilitated, it is, nevertheless, neither fatal nor contagious. Though many deaths have been associated with the diseases due, in part, to its capacity to lessen life expectancy.

Healing after a relapse may occur. However since damages to the myelin sheath are permanent, there is a high possibility that the effects of such damages are permanent. There is very small chance of reverting to the pre-onset conditions even with medications and therapies. There are currently no available cures for this disease though symptom-control treatments can be availed to provide short-term relief. On-going clinical trials and research are yet to bring new lights to the nature of the disease and treatments.

How can aromatherapy help you get better sleep

With the trend of going back to the natural and to the basics, aromatherapy is becoming a popular alternative in the world of total wellness and health. In fact, more and more people are using it to get better sleep which they think is the best way to regain one’s strength so he or she can do all the things that needs to be done.

Aromatherapy is believed to have therapeutic properties that can heal a person’s illness or relax him or her. Today, aromatherapy is not only used for healing processes but is also used to help a person get better sleep since it is practiced in a very soothing way.

To achieve the health benefits of aromatherapy not only on how to get better sleep-specifically essential oils-one should get all the knowledge and experience that you can get. It is best to read references of aromatherapy from various books, magazines, and even online sites that offer free aromatherapy information.

To gain experience, one can also enroll in an aromatherapy crash course class that is near your place. Here, they can teach you the basics of conducting an aromatherapy procedure as well as almost all the information that one needs to know about aromatherapy. For people with hectic schedules and don’t have time to attend a class physically, they can enroll in various online sites that offer aromatherapy classes.

Using aromatherapy

Before anything else, make sure that you have supplies for aromatherapy such as items that will be used for measuring items such as cups and spoons, means of transferring liquids such as funnels with different sizes, containers for mixing elements and for proper storage such as bottles or vials, labeling items like stickers, lots of paper towels and alcohol to clean the area afterwards. After preparing the necessary supplies, you may start with your homemade aromatherapy. The following are just some of the aromatherapy products that you can do inside the confines of your abode.

1. Aromatherapy massage or body oil. All you need is to combine 50 drops or 1/2 teaspoon of the essential oil of your choice together with 4 ounces of vegetable oil.

2. Aromatherapy compress. This is considered as one of the easiest aromatherapy products out there. All you need is to add at least 5 drops of essential oil to a cold or hot cup of water and dip a soft cloth on the mixture.

3. Aromatherapy foot or hand bath. What you need is to add 10 drops of chosen essential oil to a part of cold or hot water in a medium-sized basin. Using your hand or a stirring rod, stir the essential oil evenly to blend well with the water.

Getting better sleep using aromatherapy

To get better sleep, one must also know which are the essential oils that can bring about positive changes in a person’s body. Some plant derivations of essential oils and their potential benefits such as geranium for relieving stress-related conditions like tensions, nervous breakdown, and skin illnesses like eczema or hard-to-heal wounds; jasmine for arousing sensuality, relaxation, and in treating several skin conditions; eucalyptus for relieving muscle pains and aches as well as in to alleviate respiratory system conditions especially poor breathing; frankincense to aid lung conditions, urinary problems, irregular menstruation, and relieving pains in skin disorders like acne and excessive burns; lavender for helping improve the function of the respiratory system and alleviate stress-related conditions such as insomnia, depression, and mental fatigue; and peppermint to aid respiratory problems specifically asthma as well as mental fatigues that lead to fainting and extreme headaches.

Tips On Handling Multiple Sclerosis

With Multiple Sclerosis, there will be days when you are feeling quite well and there are days when you are not feeling okay. There will be bouts of symptoms which may occur at anytime of the day, several days at a time during when these symptoms may not feel the same as they were yesterday. They may be much worse or they may be totally different. To help you cope with the irregular changes in the symptoms and their severity, we have prepared the following tips:

Practice deep breathing – Sometimes the only relief you will get is the ability to control your breathing. So try doing deep breathing. Fill in your lungs with as much air as you could and slowly exhale.

Improve your strength – If your body allows it, do some strength training. Though the fatigue you are experiencing roots from neural dysfunction, it would still help to augment your sometimes incapacitated body with building some lean muscles.

Avail some counseling – Whether it’s over the phone or face-to-face, counseling still works well in providing emotional and psychological assistance to the patient. Sometimes, these are the only things that can relieve the sufferer from the physiological and psychological tolls of multiple sclerosis.

Do some creative visualization – A number of MS patients do this and many of them agree that it can help. Creative visualization is the process of creating mental images that may elicit various sensations. A good exercise is to imagine that you are bound by something, say rubber bands. One by one, try to mentally visualize that you are removing these bands from yourself. Be sure to incorporate and be sensitive to the sensations associated with this exercise.

Address your physical problems with physical therapy – Try improving your balance, the pain you experience, your body’s lack of coordination, the weakness of your limbs, and your muscular spasms through the help of a physical therapist.

Don’t rely on a wheelchair – As much as possible, refrain from using aids such as crutches and wheelchairs. For most patients, these are unnecessary; it should be the same for you. Instead, allow your legs, hips and lower back to develop strength.

Inquire about steroids – If your symptoms include blurriness or pain in the eyes, ask your doctor about steroids. These should help relieve the discomforts.

Try the alternatives – Consider alternative medicines and treatments. These may not be backed by scientific studies, nonetheless, there are anecdotal evidences that they work in the management of this condition and its symptoms.

Seek the help of your counselor concerning your home/place of work – There should be no second guessing on this. Your home or workplace must be safe for you at all times. Seek a counselor to give you guidance.

Seek help- There are pharmaceutical companies, support groups and organizations that can help you with respect to your treatments. There are also organizations that provide financial help. Do not hesitate to approach them.

Frustrated and stressed out? – There are stress management techniques and stress therapies available at your disposal. Sometimes, they do not cost a penny. Try to incorporate them in your treatment options.

Exercise – Keeping an active body may divert your attention from the pain.

There is so much you can do with your condition so there is no reason for you to give in to suffering. Seek your options, now.

How music helps you get better sleep

Music has been proven to improve a person’s life. For some, it is an outlet for their creative side. For others, it serves as a medium to express themselves. To some people, it serves as a source of their inspiration and hope while for others, music serve as their ultimate relaxing treat. But for people who battle out things just for them to get better sleep, music definitely is their best option.

People who are having problems to get better sleep are finding ways to get that most-coveted “treat”. Some try exercises while others resort to other alternative means such music. Why? because music itself can lull them into deep slumber when chosen properly.

The power of music

To be able to avoid the distraction brought by this simple sound, people who are having a hard time sleeping have found a way to fight it off using music. Of all the so many kinds of music out there, people-especially those who are just beginning-are having a hard time choosing which one would suit the practice.

If you are one of those who would want to use music as a tool to get better sleep, here are some guidelines in choosing the music that may help you achieve that purpose:

– make sure that it doesn’t have lyrics. In choosing music that will help you get better sleep, it is always best to choose one that has no lyrics because it can only distract your concentration. If you find plain rhythm boring, try to play something that has lyrics that your don’t understand so you don’t have to think what the song is saying. Aside from distracting your thoughts through the words you understand, music with lyrics will also encourage you to sing along which will totally shatter your concentration.

– relaxing music with soft rhythm is always advisable. For starters, this type of music will do you good because it will help you clear your mind and focus on something. But, if want something better, you can choose music that have faster rhythm and beats or anything that your truly enjoy because this can no longer distract you.

– do some experiments. Although soft and relaxing music is always advisable, try to play other types of music. Who knows? You might find better concentration of you play something that you truly enjoy.

– try simple and soothing music is sure to focus your attention. If you don’t have the luxury of time to experiment on types of music to be played during meditation, then try surefire hits, which are simple and soothing music. Some of these may include classical sounds, sounds from the nature such as clapping of thunder, sounds of big waves, sounds of insects, and the wind. Other alternative options may also include simple instruments including tibetan singing bowl, flute, sitar, and tamboura which are known to have meditative inducing qualities.

When choosing music that may help you get better sleep, it is very important to keep in mind that the type you should play must induce you to deep concentration and into deep sleep. You can download the music that you like from various sites in the Internet and burn in a CD. But if you burn have a portable MP3 player, it is best to upload the music there so you can listen to it anytime you to sleep.

Learn Stress Management To Avoid Making Mistakes

Wrong decisions and impromptu choices are always the result of stress. If your mind has gone berserk with a problem, then you can be sure that you will be making mistakes left and right without even knowing it. You can compromise your career, destroy a business, or even hurt those you love with your actions. If you want to avoid making mistakes then you better learn stress management before its too late.

Start To Control Your Stress

The best way to control stress is to have a calm and focused mind. You don’t need special skills or superhuman abilities to cope with stress — you only need your mind for that. A great way to achieve this is to know the cause of your stress and list them down so that you can tackle it one-by-one. It is not advisable to look at all your problems in one sitting since that will only lead to confusion, and eventually, more stress for you.

Start Your Learning Experience

There are plenty of ways to learn stress management. You can learn it through the experience and advice from experts or those who have already mastered the skill, or you can buy reading materials from the local bookstore. Keep in mind that there are different techniques to use for coping with stress and you need to find one that will work for you.

Another way is to download the materials necessary from the Web. You can even ask the experts in forums regarding their method of dealing with stress from work, friends, family, love life, and the likes. You can note them down and try them out later on to find out whether they work for you or not.

Some Stress Management Ideas

If it’s your first time to try out stress management then it would be safe to say that you wouldn’t know where to begin. You can read tons of materials on it but it will still take some time for you to master the basics. If you are in need of immediate stress relief, then here are some ideas that will surely help you out in your time of need.

1. Get A Massage

Pampering yourself is one way to cope with stress. You can visit your local health spa and indulge yourself in one of their traditional massage styles to loosen those knotted muscles and relax while experts are working their magic on you. Shiatsu is considered to be the best choice for a relaxation massage, followed closely by Swedish.

2. Aromatherapy

There are certain scents from plant extracts that can greatly affect our mood. Have your stomach ever grumbled when you smell something delectable? This is the same thing with aromatherapy and stress. You can enjoy an aromatherapy session along with your massage or you can buy some incense or oils from the nearby health shops and use them on your home or while in the office. Also, the smell will also have some effect on those around you for a calmer atmosphere.

3. Listen To Music

A common adage says that music can soothe the savage beast and stress is definitely a wild beast inside you waiting for the right moment to pounce. You can try to listen to your favorite music to help you relax and get back your lost rhythm. This is practically the most common method for coping with stress and it will surely work for you if you give it a try.

How to Pursue Compensation Claims Related to Personal Injury

If you have recently suffered personal injury from an accident due to the other party’s negligence, you must act very fast to record important data from the scene that will help you pursue compensation claims later on. It will help you a lot if you know enough about your rights and how you must act in these situations. To prepare you for such and the worst things that can happen from related incidents, you must indulge yourself with an initial research about the matter.

It will help a lot if you will read books related to cases like this. You must know what should be done if you find yourself caught in certain situations wherein you can eventually settle for claims and file for charges. In finding the right books, you must not only look at the authors. You should also take time to browse through the pages to find out if you will be able to understand the details that are being discussed. There are some books that were written to too many legal and technical jargons. If you only want to know basic things about the matter, it will not help if you will get confused with how the materials were written.

You can also try to browse through different websites on the internet. You will be surprised with how many professionals gotten their own sites to make people know about them, what can they do and what kinds of situations must be referred to them. If you are unsure about how to start with your research or if you are getting confused with too much information all at once, you may want to join online forums and find people like you who are on the same level and are interested in knowing more about the matter. These forums are usually being visited by people who are interested with the subject, people who have undergone related experiences and those who know a lot about the legalities of the situation. All these kinds of people will be willing to share to you what they know about the things that you are searching for.

Compensation Claims

Now that you know when are you going to take the necessary actions to pursue a compensation claim from an accident that you have been involved with, you need to make sure that you follow these steps once you have encountered such mishap that cause you injuries.

1. You need to remember vital details like the date and time when the accident happened. You have to be able to relay to the legal officers and lawyers what happened before, during and after the ugly scene had transpired. Take down notes so that you won’t forget any details. If you are not capable of writing because of the injury that you are suffering from, ask someone to help you in this regard.

2. You should get all the evidences that you can at the scene where it happened. You should also ask for help if you are not capable of doing this step. Using your cell phone camera, you must take lots of pictures at the scene. Look into every angle and all the injuries that you have sustained.

3. Talk to a professional that deals with personal injury regarding the matter and ask for legal advice as to what should be done after. Submit to your attorney the evidences that you have with regards the incident. Through these, they will be able to give you more details as to what can you claim and how you can get such.

Greater understanding helps in overcoming fear of flying

More and more people are finding ways in overcoming their fear of flying because being afraid of flying can be difficult especially to those who love to go to places. This is because that very fear of being inside the place is what hinders them from enjoying the places that are waiting to be seen and experienced. To some people, aside from not being able to enjoy going to places, fear of flying of also causes them several complications in their health as well as in their emotional and mental state.

If you are one of those who feel fear of flying, it is always best to visit a professional to help you determine if you have this phobia or not. The doctor will ask you several questions and would probably conduct an overall physical and mental exam to determine the degree of your fear in flying. Once there is a final diagnosis, he or she would recommend some activities or even medication to help you in overcoming your fear of flying.

What you need to know

People who have fear in flying often times deny this condition due to the fact they may receive criticisms from other people. They are afraid to acknowledge that they indeed have a phobia in flying because they are afraid that they will become a laughing stock of others. These people are also afraid that their character is judged based on their fear of flying alone.

If you are one of those who have developed a fear in flying but would want to overcome it, the best way to go about this is to stop thinking what others may think. This is very important because if one is able to veer away from what others are thinking about them, they can focus more on the things that they need to do in overcoming fear in flying.

The next best thing that should be done is to finally acknowledge that you are indeed afraid of flying. Experts say that fear of flying is a kind of phobia, thus, it can be irrational. There is really no specific explanation why a person feels this anxiety or stress when flying since people vary in terms of imagination and thinking. What is proven is that people who have developed fear of flying have some commonalities when it comes to this phobia. Some of the commonalities include are the reasons why are they afraid to fly. These reasons stem from the fear that something might happen during the flight such as the plane taking emergency landing due to mechanical problems or prolonged turbulence that is usually caused by bad weather. Once these fears have been addressed, there is a greater possibility for a person to overcome his or her fear in flying.

Another thing that is also important in overcoming fear of flying is understanding the symptoms of the phobia. The most common symptom of aviophobia in a person is that the intensity of anxiety that grips him or her just thinking about flying, when a plane is in sight or when inside the airplane. All throughout the flight, the person with aviophobia is expected to be overwhelmed with nervousness that is close to panic attack especially when untoward incidents occur. Other symptoms also include nausea, vomiting, motion sickness, dizziness, excessive sweating despite the cold temperature, involuntary muscle tension, ragged or heavy breathing, palpitations or increased heart rate and uncontrolled shaking or trembling of the body.