Panic attacks: what to do?

It is estimated that 21 out of every 100 people will experience a panic attack at some point in their lives. It is therefore worthwhile, especially if you are a person who is highly exposed to stress, to be familiar with the sudden reaction that is a panic attack. It is the symptoms that accompany the attack that aggravate the fear and fuel the attack.

Give yourself a massage

Massages are known to be effective in reducing stress1,2. When you feel panic coming on, think about self-massage. If you are in public or don't want to draw attention to yourself, choose the hands:

To massage your hand, open it and massage the palm with your thumb in a circular motion. Start the massage in the palm of your hand and gradually work your way outwards, applying more and more pressure. Then smooth each finger, pressing gently and without cracking. Then move to the other hand.

At the same time you can repeat soothing phrases to yourself.

Try Autogenic Training

This is a closely related deep relaxation technique that uses suggestion and concentration to eliminate stress. To work at its best, it requires real training that demands regular and sustained practice. Here is the recommended exercise:

Sitting or lying down, close your eyes and repeat inwardly and slowly "my right arm is heavy" while visualizing the arm becoming heavy. Breathe deeply.

The more the body weighs, the more it spreads out and the more it relaxes the muscles.

Now repeat inwardly and slowly "my right arm is warm" while visualising the gentle warmth spreading. Breathe deeply.

This visualization allows a very slight vasodilation of the blood vessels, which promotes better oxygenation of the body.

Always keep your eyes closed and then repeat inwardly and slowly "my heart is beating gently" while paying attention to your heart rate.

This formula calms the heartbeat and leads to general relaxation.

Finally, focus on your breathing and your breathing alone. See how deep, calm and gentle it becomes as you pay attention to it.

Perform a visualisation (guided or not)

Visualisation or guided imagery is a very effective practice for responding to a panic attack, but it requires solid training. It consists of closing your eyes and picturing or constructing an image or scene that calms you.

Use your breath

The next time you feel very stressed, get into the habit of taking deep breaths.

Start by breathing in through your nose and then place one hand on your stomach, which should rise, and another on your chest, which should barely move.

Then breathe out through your mouth and push out as much air as you can, while contracting your abdominal muscles.

Continue to breathe in the same way, breathing in through your nose and out through your mouth.

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The false master - Stories for Reflection

Recursos Educativos en Inglés - Stories in English - Cuentos en inglés

The false master - Stories to Think About

He was a renowned teacher; one of those teachers who run after fame and like to accumulate more and more disciples. In a huge tent, he gathered several hundred disciples and followers. He stood up, raised his voice and said:

-My beloved, listen to the voice of him who knows.

There was a great silence. You could have heard a gnat flying.

-You must never associate with another man's wife; never. Nor should you ever drink alcohol, or eat meat.

One of the assistants dared to ask:

-The other day, weren't you the one who was hugging Jai's wife?

-Yes, I was," replied the master.

Then another listener asked:

-"Weren't you drinking in the tavern the other night?

-That was me," replied the master.

A third man questioned the master:

-Wasn't it you who were eating meat in the market the other day?

-Yes," said the master.

At that moment, all the people present were indignant and began to protest.

-Then why do you ask us not to do what you do?

And the false teacher replied:

-Because I teach, but I do not practice.

Anonymous Hindu

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European Day of Parks - May 24

24 May is the European Day of Action for National Parks, Biosphere Reserves and Nature Parks. The day was established in 1999 by the European Parks Federation EUROPARC and has been celebrated annually ever since.

The date was chosen to commemorate the creation of nine national parks in Sweden on 24 May 1909, the first such protected areas in Europe.

A large number of parks in the Alps (and, of course, beyond) use this anniversary to inform the public about their tasks and objectives. Numerous activities and events are planned for the week of 20-28 May. On 27 May, for example, the Triglav National Park in Slovenia is organising a free guided tour and a photography workshop.

Theme of the 2121 issue: "Parks: the new generation

2020 was a year of great challenges for parks across Europe. From lack of visitors to overflow, from floods to droughts and from invasive species to declining biodiversity, the challenges are many. However, if nature teaches us anything, it is that to survive, we must adapt.

The pandemic has once again highlighted the need for green spaces in Europe. What have you learned from the challenges of 2020? What will the next generation of parks look like? That is what we want to discover and celebrate on this year's European Parks Day.

It is time to rethink the offer of parks, to adapt to new modes of communication, new infrastructures and new visitors. Of course, when thinking about the next generation of parks, the involvement of young people is absolutely essential, at all levels of park management. After all, they are the next generation of nature professionals. However, keep in mind that "The Next Generation" is not just about young people. It can also be about new ways of working, management changes or adaptations due to the coronavirus crisis.

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Self-discipline linked to asceticism: Its benefits

Asceticism is a discipline of life that consists of exercising one's will against natural tendencies of the body or the mind. Self-discipline is said to make one happier. But why? And how can we achieve more self-discipline?

What is asceticism?

Asceticism comes from the Greek word askésis, which was originally part of the sports vocabulary and refers to the demanding lifestyle adopted by athletes: diet, sleep, exercise, etc.

Asceticism implies renunciation and deprivation. It is a discipline of life. It is about imposing discipline on oneself (self-discipline) and thus exercising one's will against natural tendencies of the body or the mind. Meditation and fasting are thus ascetic practices.

This exercise of the will and discipline of life remains mostly in measure and balance. There are more extreme ascetic practices with mortifications and penances.

Self-discipline linked to asceticism: Its benefits

Self-discipline is the ability to resist impulses to achieve one's goals.

Many American psychologists and coaches have written that self-discipline makes you happy.

Self-discipline and self-care can lead to more positive emotions and general satisfaction with life.

Self-discipline allows you to give up habits that make you unhappy (eating too much sugar, staying up too late...).

Moreover, being able to delay the satisfaction of some of one's needs simply in order to achieve certain goals leads to a real feeling of self-control and this makes one happy!

How to develop more self-discipline?

Willpower works like a muscle. Self-discipline can therefore be developed like a muscle. With practice, it becomes easier to resist impulses.

Developing new habits (food, activity, method) to achieve your goals is the essence of self-discipline. It takes a little over two months to automate a new behaviour. Once it's almost automatic, you don't need to do anything else.

To motivate yourself, think of the benefits of your new lives, not the constraints!

Meditation for more self-discipline

Meditation increases willpower. This has been proven by science. A study conducted by an Italian neuroscientist has shown, for example, that people who meditated regularly for 8 weeks had strengthened the part of their brain responsible for self-control.

So to resist impulses more easily, meditate!

For example, you can practice a simple meditation exercise called mindfulness breathing.

Sit comfortably with your hands on your thighs, eyes open or closed.

Concentrate only on your breathing. Be aware of the movement of your chest and belly as you breathe, and the air that comes in and out of your nostrils. When your thoughts drift away, gently return to your breathing.

Start with a 1 minute exercise to begin with, then gradually increase to a 2 or 3 minute exercise.

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Aquaphobia: Why am I afraid of water?

Aquaphobia comes from the Latin "aqua" meaning "water" and the Greek "phobia" meaning "fear". It is a common phobia. It is characterised by a panic and unreasonable fear of water. This anxiety disorder, sometimes referred to as hydrophobia, can be disabling in everyday life, and in particular can interfere with the sufferer's leisure activities. A person suffering from aquaphobia will often not be able to get into the water, even if they have feet, and being near water will be an ordeal.

What is aquaphobia?

Water phobia is an uncontrolled fear and aversion to water. The anxiety disorder manifests itself in large bodies of water such as an ocean or a lake, but also in watery places that are under human control such as swimming pools. In some severe cases, the aquaphobic person is also unable to get into a bathtub.

Aquaphobia manifests itself to different degrees in different patients. But it should not be confused with a simple feeling of insecurity because one cannot swim or does not feel comfortable when one is not on foot, for example. In fact, in this type of case, it is a legitimate apprehension and not an aquaphobia.

Causes of aquaphobia: why am I afraid of water?

The reasons that can most often explain the panic fear of water in adulthood, are most often related to a psychological trauma dating back to childhood:

• An accidental fall into the water ;
• a drowning in the child's environment
• a memorable story overheard during a meal;
• or a parent with aquaphobia.

Often the trauma occurs when the child does not yet know how to swim, which further increases the feeling of insecurity and loss of control. Being pushed into a swimming pool at a young age or holding one's head under water for a long time as a child's "game" can sometimes leave traces in adulthood.

The symptoms of aquaphobia

Disproportionately high levels of anxiety in the vicinity of water indicate that a person is suffering from aquaphobia:

• The idea of being confronted with swimming or going out to sea on a boat puts you in a state of high anxiety;
• When you are near water, your heart rate increases;
• You have tremors;
• Sweating;
• Buzzing;
• Dizziness;
• You are afraid of dying

For some aquaphobics, the simple fact of being splashed or hearing the splash of water can trigger a state of acute stress, leading the person to decline all water-related activities.

Swimming pool courses to overcome aquaphobia

Lifeguards offer courses for adults adapted to the different degrees of aquaphobia in order to overcome the fear of water. These small group sessions are also open to people who simply want to become more comfortable in the pool.

Each participant, accompanied by a professional, will be able to tame the aquatic environment at his or her own pace thanks to breathing, immersion and floating techniques. Over the course of the lessons, some aquaphobes will be able to put their head under water and overcome their fear of depth.

Contact your local swimming pool or town hall to find out if there are any swimming lessons or aquaphobia courses near you.

What treatments are available for aquaphobia?

Cognitive behavioural therapy can also be effective in gradually improving tolerance to stressful situations and reducing the level of anxiety linked to fears.

Psychotherapy can also be useful in understanding the origin of the phobia and thus succeed in overcoming it.

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Soho, London. Information about London

Soho and Piccadilly Circus form the so-called centre of London. What was once a neighbourhood notorious for its bad reputation is now a lively, multicultural place with a special tourist attraction.

Old Compton Street is the main thoroughfare of this picturesque neighbourhood and is packed with tourists who enjoy its shops, boutiques, restaurants, as well as its popular pubs, nightclubs and a few sex shops.

Another street that stands out in Soho is Leicester Square and its surroundings, full of theatres, cinemas and nightclubs where young people party on Saturday nights.

Chinatown is also an attractive corner of Soho for people looking for oriental restaurants, exotic spice shops, fish and Asian food. Looking at the street decor in this area is like being transported to China itself.

Location: North of Piccadilly Circus

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Nightmares and night terrors: what are the differences?

Nightmares and night terrors in children

Children's sleep can be disturbed by nightmares. It is important to know how to distinguish nightmares from night terrors and to look for their origin in order to react in an appropriate way.

How do children's nightmares manifest themselves?

The nightmare is the paroxysmal manifestation of an anxiety. It occurs during the REM sleep phase - most often at the end of the night - during which the brain is in full activity. The child wakes up, cries, screams, and seems panicked. It is important to reassure, cuddle and stay with the child until he or she is completely calm. Helping them to get back in touch with reality helps them to fall back asleep. Later in the day, you should take the time to have the child tell you about the nightmare. This allows the child to express his fear, which is easier when he feels understood. Parents should therefore help them to play it down without ever making fun of them or scolding them for it.

What to do if the child has nightmares?

Nightmares are not a cause for concern as long as they occur episodically. They are even a normal part of learning. Every day the child learns, experiences very strong emotions, and nightmares are the expression of an awareness of the notion of danger. In the course of reading, watching cartoons on television and playing games, the child is confronted with characters who are not always very friendly. They learn about malice, frustration, fear, sadness and anxiety. These are all feelings that nightmares express. That is why it is advisable to talk about each of your anxious dreams during the next day.

If nightmares are frequent, they should alert the parents. This is also the case for post-traumatic nightmares, i.e. those that occur after an extremely traumatic event. It is essential that the child is treated by a specialist without delay.

Advice on how to avoid nightmares in children

In order to prevent nightmares in children, parents should take care to filter the images that they watch, particularly on television, computers or tablets. Similarly, the books available to the child should be adapted to his or her age and/or ability to understand. Any frightening situation should be explained to the child, which will reassure him/her as soon as he/she is able to understand what he/she sees or hears.

Finally, at bedtime, emotions that are too strong and likely to cause fear should be avoided. For some children, fear of the dark can cause nightmares. A small nightlight is often all that is needed to reassure them completely and allow them to sleep without nightmares.

Whatever the cause of the nightmares, it is not advisable for the child to end the night in the parents' bed. On the contrary, they should be allowed to go back to sleep in their own room. They must understand that they are as safe there as in their parents' bed. This is a more or less long learning process, but it is important for the child's development.

Advice on how to avoid nightmares in children

In order to prevent nightmares in children, parents should take care to filter the images that they watch, particularly on television, computers or tablets. Similarly, the books available to the child should be adapted to his or her age and/or ability to understand. Any frightening situation should be explained to the child, which will reassure him/her as soon as he/she is able to understand what he/she sees or hears.

Finally, at bedtime, emotions that are too strong and likely to cause fear should be avoided. For some children, fear of the dark can cause nightmares. A small nightlight is often all that is needed to reassure them completely and allow them to sleep without nightmares.

Whatever the cause of the nightmares, it is not advisable for the child to end the night in the parents' bed. On the contrary, they should be allowed to go back to sleep in their own room. They must understand that they are as safe there as in their parents' bed. This is a more or less long learning process, but it is important for the child's development.

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