“To win one hundred victories in one hundred battles is not the highest skill. To subdue the enemy without fighting is the highest skill.” — Sun Tzu, The Art of War A lot has been said about martial arts. There’s a lot punching, kicking, and wrestling involved — all considered as systems and tools of brutal force. This notion or preconceptions about the martial arts were developed, in a large measure, due to films and movies that depicted the combative arts as a means of inflicting violence. But in reality, the true aim of martial arts is quite exactly the opposite. At the core of every fighting philosophy are the values of valor, chivalry, nobility, self-control, and self-sacrifice. This art form is not just about fighting, combat, or self-defense. Martial arts philosophy stresses that people should live in peace and harmony. It also emphasizes respect for self and others, compassion, and a high regard for physical and moral excellence. In its purest form, the martial arts is practiced to achieve strength and enlightenment of the mind, body, and spirit. For thousands of years, different people from different cultures have practiced and propagated their own system of martial arts. These unique forms of self-defense and philosophies include the following: · Karate (empty hand) · Muay Thai (Thai boxing or kick-boxing) · Tae Kwon Do (foot hand way) · Wing Chun (forever spring) · Silat (to fend off) · Aikido (the way of harmonious spirit) · Judo (gentle, soft way) · Yaw-yan (dance of death) · Jeet Kune Do (way of the intercepting fist) · Jiu-jitsu (the soft, pliable method) Spiritual Benefits True achievement in martial arts is not gaining the force and skill to smash bricks, cement blocks, baseball bats, and blocks of ice. Neither is it the privilege of wearing different colors of belts nor the prestige of winning sparring championship titles or tournament trophies. The real value of martial arts is in helping individuals harness their natural physical strength and innate goodness of character. The power within— the elevation of the spirit and the mind. The spiritual side of the martial arts is not religious in any sense but more closely related to the practice of ethics and philosophy. Spirituality in the martial arts is manifested in several training methods and techniques which includes breathing and relaxation drills. According to experts, these drills may help reduce stress and anxiety. Engaging in martial arts also helps people in their battle against emotional, physical, and mental stress and ailments. The deep breathing exercises, similar to the techniques of yoga, produce a calming effect on a martial artist. The inhalation of oxygen and the concentration involved in meditative execution of martial arts routines serve to relax the body and provide “stillness” in the mind during practice. In many martial arts schools, the promotion not only centers of the defensive aspects but also for the benefits of martial arts in coping with anxiety. Long-time martial arts practitioners attest that physical training has helped them deal with depression, insomnia, high blood pressure, and other related illness. To some degree, one can even “shout away” both stress and anxiety during a punching or kicking exercise. Mental Benefits Today, martial arts therapy is used as an unconventional treatment for children or adults with social anxiety disorders. Also known as social phobia, this condition refers to excessive, long-lasting anxiety due to various fears, worries and apprehensions. In general, people with social anxiety disorder have an intense fear of being judged or ridiculed by others. People with this condition may often be found in isolation or may only have very few friends. Through martial arts training, people with anxieties may be taught to improve their social skills at the same time as they learn self-defense. These individuals are also taught to develop self-respect and respect for others. By attending self-defense classes, people with anxieties slowly gain confidence and develop healthy relationships with other people in and outside the class. Regular martial arts practice not only provides skills in self-defense. More importantly, it restores or improves the self-image of the practitioner. Some precautions in practicing martial arts In general, the martial arts is an excellent means to achieve physical fitness and spiritual health. But if it is practiced carelessly or without proper instruction, the physical activities and routines involved in martial arts training may cause harm or injury. Certain very strenuous movements may put a high stress on the muscles and joints. It is also very important to give special attention to stretching. Stretching regularly to maintain or increase flexibility helps lower the risk of injuries. Indeed, the martial arts has a deep meaning and philosophy. It is a centuries-old way of training a fighter — how not to fight, which is a paradox in the art and science of combat. These days, it is now one of the most popular means to attain physical health and to control stress and anxiety. But just like everything else in life, martial arts can be used either for good or for bad. For the serious practitioner, determining the proper and safe ways of training is as important as gaining the true, philosophical aims of the martial arts.
Tag-Archive for ◊ Stress and anxiety ◊
Ahh…the Internet…the amazing portal to a vast world of information, entertainment, and everything else in between. Internet technology has revolutionized the way we work, play, learn, and communicate. What started out as an experiment in a Harvard University laboratory is now one of the primary means by which people in the 21st century do business, exchange information, and relate with other people. Aside from its use as a research tool, the World Wide Web provides other services such as email, instant messaging, file sharing, online forums, and blogging. As a technology, it has made an impact on the social structure and behavior. As an example, there now actual cases of people who met online and later got married. But even the Internet is not immune from misuse or abuse. Like other inventions of man, it too has been subjected to various forms of wrong application. One good example is cyber-bullying, a term that refers to bullying and harassment by use of electronic devices. Cyber-bullying and harassment is actually done through e-mail, instant messaging, blogs, mobile phones, text messaging, and other electronic media. In a survey done by Pew Internet and American Life, it was found out that at least 33% of teenagers had been the victim of some form of cyber-bullying. These acts involved sexual harassment, threats of harm, name-calling, and other harmful and unwanted acts. Online bullies use their computer and Internet skills to shock, intimidate, insult, and control unsuspecting online users. These acts of intimidation cause embarrassment, fear, stress, and anxiety. Some people who have become victims of online harassment also suffer from depression. The depression has caused many of these victims to either retreat in isolation or seek revenge through their own brand of harassment. Since surfing the Web can be done outside of school or out of the watchful eyes of teachers and parents, many young people need to be re-educated about “Web Safety.” School authorities, guardians, and parents must help young people and other individuals who use the Internet to learn the following Web Safety Measures: · Don’t use your real name every time you sign up for a web service; · Don’t give personal information such as your gender, age, address, school etc.; · Don’t send photos or post photos on the Internet; · As much as possible, avoid entering chat rooms. Most people who are in the chat rooms are not truthful with their profiles or identities. They are not who they say they are. · Keep a copy of the offending email. You may need the copy if you decide to take legal action about it. · Never easily agree to meet with anyone that you just met online. One of the worst things that can happen to a victim of online harassment or cyber-bullying is to be neglected. If a victim feels that he or she does not have anyone to go to for help, that person may fall in a deeper state of depression. Much worse, the victim could even develop a serious anxiety disorder, which, in turn, might lead to suicide. It will take the joint effort of school authorities, parents, and the community as a whole to stop cyber-bullying. Everybody must take part in preventing the cyber-bullies from using one of the world’s most important inventions into a cyber-tool for threat and intimidation.
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Living from paycheck to paycheck… getting a loan to pay off another loan… filing of bankruptcy — these are situations faced by thousands if not millions of Americans who have somehow buried themselves in debt. No wonder, many people are increasingly being diagnosed with depression. The sordid financial trouble people face leads them to more negative thoughts of hopelessness, insecurity, and desperation. Four years ago, the U.S. Federal Reserve reported that consumer debt had already hit $1.98 trillion. The figure was the aggregate amount of debt from credit card and car loans alone. The total debt for mortgages was not included in the said figure. The American Bankruptcy Institute also came up with a report which indicated that 1.6 million Americans filed for bankruptcy in 2003. Credit card debt figures for 2005 was reported to have reached $753 billion in debt for the United States alone. Based on recent estimates, the average American household has $18,700 in debt. But why do many people fall into debt? One major reason for indebtedness is uncontrolled spending. The lack of control over spending habits starts a cycle of spending more money than what one makes; and the compulsion to apply for a loan to acquire more things. In some cases, the loans are made just to repay other previous loans. In terms of credit card abuse, a person falls into debt not only because the list of payables grows long. A person falls deeper into debt because of the interest. It is not surprising to hear of people who have been in credit card debt for such a long time. After excessive use of the credit card and no increase in their capacity to pay, they are left to face the reality that they are only able to pay-off the interest without decreasing the principal amount of debt. Aside from the interest, not paying a debt on time also spells trouble for the undisciplined card holder since late payments entail a “late payment penalty.” Late payment charges can can range anywhere from ten dollars to forty dollars. Using the credit card over one’s credit limit will also entail an over-the-limit fee which usually starts at $39 per transaction. The next logical question is, “Why do people overspend?” Many people seem to have lost control over their finances because of status anxiety, an emotional and psychological problem that makes a person feel insecure about his or her sense of personal worth and significance. It can also be a compulsion to become or appear to be popular, wealthy, and “above everybody else.” Many call this, in layman’s terms, trying to “keep up with the Joneses.” If a neighbor passes by sporting a brand new car, a socially insecure person would might feel the need to rush to the bank to get a car loan since he can no longer “afford” to be seen driving a 2001 Nissan sedan even if he really cannot afford to pay for a 2007 Mercedez Benz SLK Class that comes at $43, 500 plus loan interest. Seeing an officemate brandishing the 4-gigabyte i-Phone worth $499 instantly creates a need to buy the 8-gigabyte model worth $599. This desire to be seen as good or even better than one’s neighbors in terms or social standing, material possessions, and influence is a cause of anxiety for many people. Financial woes have also increased the level of stress and anxiety among individuals who have uncontrolled spending habits and social insecurity. The emotional and psychological problems brought about by financial difficulties are also causes of physical illness that include migraine headaches, depressive behavior, heart ailments, to name a few. So, how can people stop themselves from committing financial self-destruction? One easy step is to inquire from the credit card company if they offer free consumer debt counseling. This form of counseling focuses on helping consumers learn the wise uses of credit and various strategies for debt payment and reduction. The usual advice starts with the theme of “not spending more than what you earn.” This advice is usually followed by convincing the person in debt to list and determine what accounts should be settled first. Almost as a given, many credit counselors also try to convince people to start on a savings plan. Professional debt counseling services also include the more technical process of computing taxes, interest rates, and payment timelines that should be followed by an over-spender who really want to regain financial freedom. Frivolous spending may actually be more than just a case of financial illiteracy or lack of discipline in money matters. In some cases, people with enormous debt must also consult a psychologist or psychiatrist to determine the root causes of overspending. Living from paycheck to paycheck…paying one loan after another is surely not the way to live. There is a way to financial freedom, and everyone must start by making a financial choice of using money for what one merely wants or for what one really needs.
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“Remember that there is nothing stable in human affairs; therefore, avoid undue elation in prosperity, or undue depression in adversity.” – Socrates Every single day, Cindy (not her real name) felt utter, total despair that could be compared with the kind desperation that drove the famous grunge band singer Kurt Cobain to commit suicide. According to Cindy, she was only 23 years old when she got married and had a baby early in the marriage. She said that the first time she held her baby, she did not feel the joy and excitement that were usually felt by first-time mothers. In fact, she said that she felt numb… as if she was stuck in a proverbial black hole. She could not explain the sadness that she felt. Even if she was afraid to admit it, deep inside, she did not feel that she wanted to take care of her baby. Her emotional instability strained her relationship with her husband, family, and friends. She tried to hide it from her husband but she felt really miserable about her situation as a new bride and new mother. To make it worse, she felt guilty about having all those melancholic feelings. The medicines she took to alleviate her sadness did not work. She suffered side-effects like nausea, migraine headaches, muscle spasms, and cramps. Upon the prodding of her husband and family, she went to another doctor who gave her a complete examination. Unlike the usual medical check-up, the doctor spent more time speaking with Cindy about how she felt and though about her new situation as a young mother. After some time, the doctor finally identified what was wrong with Cindy. He said that Cindy was suffering from Postpartum Depression. Beyond the Blues Postpartum Depression (PD) is caused by a number of factors that vary from individual to individual. First-time mothers experience some degree of depression during the first weeks after birth. This happens when hormonal changes takes place and affects the emotions. Experiences may vary but some of the most common symptoms of PD are: l anxiety panic attack l persistent low mood l helplessness l exhaustion l insomnia l not eating or overeating l inability to cope with routine task l withdrawal from the outside world Coping with Post-Partum Depression Postpartum Depression (PD) cannot be determined through a simple diagnostic test. It takes a lot of experience to know if a woman is suffering from PD. The key is to convince the woman to undergo a treatment method or therapy such as counseling, group sessions, and psychotherapy. Alternative therapies such as constitutional homeopathy and acupuncture also work for some women. Being a new mother could be very stressful for the few months but it won’t last forever. In addition, to the available medications and therapies, here are more useful tips to cope with postpartum depression: l Make your day as simple as possible. Don’t do heavy tasks that leave you feeling so exhausted. l Avoid undue pressures. l Involve your partner in taking care of the baby. l Divide the household chores between you and your partner. l Get some sleep or rest when the baby is sleeping. l Schedule some time out to go to the park. Have a picnic or watch a good movie. l Have a good time with your best friend or group of friends. l Have a good laugh. l Get some exercise. With enough love and support from your husband, family, and close friends — you can overcome your postpartum blues in no time.
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Robert and Meryl were seen by their friends as the perfect couple. They started out as high school sweethearts and were even voted the King and Queen of Hearts during their senior prom night. Their sweet, innocent relationship in high school became more serious as the years went by. They married soon after finishing college. The first few months of marriage was nothing but bliss. The couple lived in the proverbial paradise on earth as they enjoyed each other’s company as newlyweds. People would often see them walking hand in hand as they strolled along the beach. They still regularly went out on a movie date just like they used to in high school. However, on their third year of marriage, things slowly began to change. Friends and family began to wonder why, after three years of marriage, the couple was still childless. Soon enough, Robert and Meryl also began to feel the pressure and frustration of not having a child to call their own. The empty nest began to take a toll on their romance as the feelings of incompleteness began to seep in. Soon after, Meryl began showing signs of obsession about getting pregnant. Ironically, her desire to have a baby caused a rift between her and her husband. Depression cast a dark cloud on their relationship as Meryl developed strong feelings of inadequacy for not having been able to conceive after several years of marriage. Robert also had to grapple with his own stress and anxiety about being childless. He would often feel embarassed about not having any stories about his own child whenever his friends would open up the topic of marriage and family during their regular get-togethers. The couple also found family reunions and other occasions with relatives to be quite awkward. The couple would often be surrounded by children of their siblings and relatives, all time wondering if they would ever have children of their own. Robert and Meryl always had to dodge questions about the fact that they were still without child. The worse thing that happened about Robert and Meryl’s relationship is that they slowly began to blame each other. The stress and anxiety in their relationship almost took a toll on their marriage. Far from the almost idyllic relationship they had when they first started as a newlyweds, the couple began to have more and more fights. A concerned friend mustered enough courage to ask the couple to consider going to a counselor. The couple’s friend also advised them to see a doctor who specializes in fertility issues. Fortunately, the couple decided to follow their friend’s advice. After a series of tests, the doctor told Meryl and Robert that she was perfectly capable of conceiving a child. The doctor also advised Robert to get more sleep and rest periods that would help him improve his sperm count. Like Robert and Meryl, many couples experience problems with infertility. In fact, in the Unites States alone, an estimated six million couples face infertility challenges every year. About 10 percent of all married couples in America struggle with the issue of being childless, a situation that causes emotional as well as relational problems. Infertility is defined by doctors as a condition when a couple fails to attain pregnancy after one year of regular and unprotected intercourse. Under ideal circumstances, the probability that a woman will get pregnant during a single menstrual cycle is only about 30%. In most cases, infertility is caused by a combination of factors that prevent conception from occurring. Based on recent studies, infertility affects one in 25 American men. Infertility cases in men are due to low sperm count or poor sperm quality. In most industrialized countries like the U.S, sperms counts have been in decline supposedly due to the increased work load and hectic lifestyle of the male population.
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There mere fact that the term, “comfort food” exists is proof enough that eating certain foods is good for relieving stress. Whether it is some sort of psychopharmacological thing, something connected to mental health and memories, or an evolutionary instinct, the fact is that eating is effective stress relief. However, when one considers all the stress and anxiety that gets tossed around in modern society, it isn’t surprising to learn that the weight loss pill market is on a steady increase. Indeed, as people are put under more and more stress, with less and less time to find stress relief for it, food becomes an increasingly tempting option. Sure, stress and anxiety are not the only factors behind the increasing number of people with obesity, but it does have to take some of the flak. People look to food as a cost-effective means of stress relief, mainly because a number of modern environments simply don’t allow for a significant amount of time to relax. For example, in those high-stress corporate environments, people tend to have very little time to spare between getting to work, actually working, and their duties outside of work. To avoid allowing the stress to build and become a danger to them or the people around them, they do the one stress relief activity that they can do. A little candy bar here or some potato chips there can be enough to get a person’s mind through the stress and anxiety of a typical work day. However, when one develops a dependence on these things to relieve stress, then there is going to be an eventual need for a weight loss pill or diet plan. It isn’t just the corporate workplace and the employees within it that end up eating a little too much “comfort food,” however. As stated in a number of books, such as “Perfect Madness: Motherhood in the Age of Anxiety,” shows, mothers also have to deal with the problem. Between the stress of having to keep a handle on active children and the duties that mothers have to perform, there is plenty of room for the average mother to binge a little. This can be especially true in suburban environments, where there is often a subtle competition between housewives that puts a lot of undue stress and anxiety on mother and child alike. Children can also sometimes fall victim to over-eating “comfort foods.” With so much pressure on children to succeed on all possible levels, there’s plenty of stress and anxiety to go around. The problem lies in the fact that children nowadays are subjected by their parents to all manner of time-consuming extra-curricular activities, with even the slightest potential becoming something that could be “developed.” Parents tend to be well-meaning in cutting down on the playing time of their children, as all of these activities are designed to help them succeed. However, there comes a time when children will need to be given time to be children. Stress and anxiety are things that the mental health of a child is not fully capable of handling, such that any form of stress relief can be seen as acceptable. For most, succumbing to peer pressure or playing video games can do the trick, but a few others end up turning into binge eaters. Over-eating due to stress and anxiety is not an all-encompassing problem yet, but statistics show that it is getting there. As competition in the workplace, stress in the home, and the pressure to succeed compounds with each generation, more and more people are going to need effective, quick stress relief. Pressed for time to find ample ways to relax, food can often be the only viable option available to them.