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Self-help

"Man, know thyself."
This is the famous inscription above the temple arch of Delphi. Getting to know one’s self is an ageless challenge and in all aspects of spiritual and inner growth this axiom pushes us to go within - to know the inner being and widen the wisdom, insight and energy that are the primordial constituents of the elixir of life.

However, as we continually walk the path of the 21st century, this exhortation has never been more relevant and necessary. It has nonetheless spawned an industry of self-help, body mind modalities and 'how to' scenarios that almost require the clear incisive mind of an enlightened being to see the worthwhile from the worthless. Hence, we have compel ourselves the task of endeavoring to bring some lucidity to this area of body mind health by gathering as comprehensive an overview as possible, that understands the many facets of this most important part of our lives.

Self-help has adequately provided an avenue for all people suffering from different mental, emotional and physical disorders. Since it embraces a lot attempts and methods in treating and recovering one’s disturbed existence, it gives out an opportunity of an individual to undergo various exercises and approaches in treating one’s disorder. Forms of self-help may be from proven published books, online offers or community groups.

One of the following recommended discussions for self-help would be the following:

• A physical check-up to diagnose causes.
• Discussions and comparison of medications aren’t encouraged.
• Symptoms aren’t taken much importance instead reassurance are being promoted.
• The talks about religion and politics are not encouraged.
• Free speech, expression, respect and communication to others are vital.

Techniques for Self-help:
1. "Deep Breaths" or Calming Breaths

• Inhale slowly through your nose filling your belly (make sure it’s not your chest) for five seconds. 
• Hold it for roughly five seconds. 
• Blow the air out slowly then through your lips like you are blowing out smoke.
• Repeat the steps for 3-5 times.

2. Act as if your brain both observes and drives your body.  Disrupt the pattern by using your muscles to break bad internal cycles.  Act as if you are strong and brave, kind and confident and make this a habit. This should work although not all the time but practice alleviates and makes perfect.

3. Relaxation Skills: Meditation and complete focus. The following types of meditation are effective and necessary:

• Progressive Muscle Relaxation – close your eyes and start from your head or toes and first stress a muscle and then eventually let it go and try learning the feeling of the muscle letting go and relaxing.  For 2-3 weeks straight perform it for all major muscle groups especially neck and head until you learn it on.

• Mental Relaxation – follows gradually and once you learn the feeling of letting go, let muscles go without first stressing them. Try to perform this once a day for 2-3 weeks. Look for a muscle that’s real hard to relax and consider it as a type of large glowing cotton ball rotating in space above the tense muscle. Observe each one of the cotton fibers attempting to pull the muscle loosening it up as the ball turns.

• Autonomic Relaxation – slow your heart down and shift blood to your limbs consequently dilating blood vessels however this should be done indirectly. Try to perform an initial 10 deep breaths and then mentally relax and eventually say and gently feel "my heart’s slow and smooth" over and over.

• Visualization – after 10 breaths and relaxing your mind you can imagine yourself playing your favorite sport; lying in the warm surf; or just having a very nice vacation with someone you love.

4. Avoid and prevent performance anxiety at work and view yourself as a servant of your company's purpose, your co-workers, and the product/service – in short, a higher cause.

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