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What exactly are the Four Agreements? Arlo Laibowitz explores these ancient suggestions for ways of living your life in happiness... Do self-help books help? This simple and provocative question is the title of an article by Ad Bergsma in the Journal of Happiness Studies. In this article, Bergsma studies the different types of psychological self-help books – such as The Four Agreements – and their possible positive effects. When discussing the arguments of opponents of these books, he coins existing terms to describe them: ‘psychobabble’, ‘false hope syndrome’, and the problem of ‘one-size fits all’. Still, there are positive effects to be noted. One of them, according to researcher Steven Starker is this: 'Of what value is an inspirational message to those in need of health, beauty, happiness, success and creativity? In general, it lifts the spirit, engenders and supports hope, and keeps people striving towards their goals; it also fends off feelings of helplessness, hopelessness, despair and depression. This constitutes its greatest service.' The Four Agreements is a self-help book by Mexican author Don Miguel Ruiz. It is, according to its author, a book based on ancient wisdom by the pre-Columbian Toltecs. The historicity of the Toltecs is a matter of scholarly debate, but, according to Ruiz, they were a group of scientists and artists who came together to explore and conserve the spiritual knowledge of the “ancient ones”. When looking closer at the book's content, there are parallels with modern psychology and cognitive therapy, with spiritual and mindfulness teachings, and with general happiness practices that are being researched and supported by modern psychology. What are the Four Agreements? Esoteric psychobabble, valuable ancient wisdom, or borrowed ideas? Whatever the Four Agreements are, they have given me and many others hope and have fended off the despair that Starker speaks of. So, what are the Four Agreements exactly? And how can they help us to attain more happiness? Four Agreements: summary Put in their most basic form, the Four Agreements are: 1. Be impeccable with your word Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love. 2. Don’t take anything personally Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering. This also includes the voices inside your mind. 3. Don’t make assumptions Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. 4. Always do your best Your best is going to change from moment to moment; it will be different when you are healthy as opposed to unwell. Under any circumstance, simply do your best, and you will avoid self-judgement, self-abuse and regret. Sounds simple, right? No hocus-pocus or fancy spiritualism. However, when looking at the meat of The Four Agreements book, things get a bit more complicated, but also more interesting. Toltec wisdom and The Dream of the World The structure of The Four Agreements is like an oreo: the agreements are sandwiched in between spiritual guidance and thoughts. At the beginning of the book, Ruiz starts off with some Toltec mythology, and introducing the concept of “the dream of the world”: that is an important prerequisite to understanding the meaning of the agreements themselves. The Toltec had their own mythology, that stated that a couple of thousands of years ago, a man studied to be a medicine man, and discovered that everything is made of light and that all existence is one living being. “Whatever the Four Agreements are, they have given me and many others hope and fended off despair.” One passage from the book reads as follows: "This is what he discovered: everything in existence is a manifestation of the one living being we call God. Everything is God. And he concluded that human perception is merely light perceiving light. He also saw that matter is a mirror — everything is a mirror that reflects light and creates images of that light — and the world of illusion, the Dream, is just like smoke which doesn't allow us to see what we really are. […] Once he knew what he really was, he looked around at other humans and the rest of nature, and was amazed at what he saw. He saw himself in everything — in every human, in every animal, in every tree, in the water, in the rain, in the clouds, in the earth.” When reading this passage for the first time, it might strike you as very similar to the Buddhist notion of the illusion of the separate self, known as Anatta. The teaching of the Self and Not-Self is instrumental in the path to happiness, as they are associated with processes of acceptance and letting go. This is also very familiar to the philosophy of Alan Watts, especially The Book: On the Taboo Against Knowing Who You Are. In it, Watts argues very similar concepts of the illusion of the Ego, and the arguable truth that the Universe “peoples”: that we are extensions of the universe, reflecting on itself. Our path to happiness lies in embracing that reality, instead of clinging on to notions of the Ego and the Self that separate us from others and the world at large. A happier outlook on the world is recognising the connectedness we have to the world. The Dream of the World Next, Ruiz discusses what he calls the Dream of the World. Recognising that what we perceive as reality is but a dream, how is this dream made? Don Miguel Ruiz argues that truth is replaced in our world by symbols, words, which are only illusions. As children, we believe what adults tell us about the world, and we start to dream with others in the world. Our dream tells us how to act in the world, what to believe and what not, what is acceptable behaviour and what isn't, what is right and what is wrong, what is good and what is bad. We accept all of these notions because we make agreements with ourselves and the world. We create an inner Judge, and this Judge constantly judges and punishes us when we don’t live up to our self-created agreements. In this process, we create the Victim, who carries guilt, and gets punished over and over again. This notion of the Judge and the Victim strongly resembles the ideas that Kristin Neff introduces in her method of Mindful Self Compassion, and especially in her article 'The Role of Self-Compassion in Development: A Healthier Way to Relate to Oneself'. She analyses the way we develop notions of self-judgement, and thereby neglect self-compassion. In our development, we create notions of self-esteem that are detrimental to us, for we cannot live up to our own standards. The answer to this self-judgement is self-compassion, a method to be more kind, more compassionate, towards ourselves. RELATED: How to practise self-compassion – 6 proven techniques Neff writes: "We know we are not what we believe we are supposed to be and so we feel false, frustrated, and dishonest. We try to hide ourselves, and we pretend to be what we are not. The result is that we feel unauthentic and wear social masks to keep others from noticing this. We are so afraid that somebody else will notice that we are not what we pretend to be. “We judge others according to our image of perfection as well, and naturally, they fall short of our expectations. We dishonour ourselves just to please other people. We even harm our physical bodies just to be accepted by others. […] Therefore we live in a dream of hell, and we search for a way to transform this into a dream of heaven. To escape our dream of hell, we have to break old agreements, that are fear based, and reclaim our freedom and power. The four agreements help us breaking down all our old agreements.” So, this is how all of this relates to the Four Agreements that Ruiz proposes afterwards. Because we create a divide between ourselves and the world, the Universe, and because we create the Judge/Victim dichotomy within ourself, we live in tension, we feel inauthentic and dishonest. We make toxic agreements with ourselves about ourselves, and about our relationships with others. The Four Agreements help us to replace these toxic agreements with newer, happier agreements. The Four Agreements: the long version 1. Be impeccable with your word "Be impeccable with your word. This is the first agreement that you should make if you want to be free if you want to be happy […] Use the word in the correct way. Use the word to share your love. Use white magic, beginning with yourself. Tell yourself how wonderful you are, how great you are. Tell yourself how much you love yourself. Use the word to break all those teeny, tiny agreements that make you suffer.” The first agreement sounds simple. But, it encompasses a couple of different notions. Literally, impeccable means “without sin”. Don Miguel Ruiz invites us to be without sin in our words, as the first way to replace our old agreements with new ones. Both the words we utter to ourselves, and that words that we utter to others. If we love ourselves, we use kind words to ourselves, instead of committing the ’sin’ of going against yourself. We take responsibility for our actions, but we don’t judge or blame ourselves. If we love others, we don’t gossip or talk badly to or about them, but we share our common humanity. The Four Agreements does not allow for gossiping shutterstock/rawpixel.com This first agreement has strong connection to both ‘mindset’, as proposed by psychologist Carol Dweck, and with the fundamentals of Neuro-Linguistic Programming [NLP], as can be found in Brian Colbert's writings. The idea of mindset, and especially of ‘growth mindset’, states that we can develop and alter our abilities through dedication and work. NLP engages its practitioners in the power of language and how we use it internally, to impact how we view and experience ourselves and the world. Call it impeccability with our word, ‘growth mindset’, or NLP. In any case, we can live happier lives if we use our words (for example with these NLP happiness techniques), both internally and to others, for good. 2. Don’t take anything personally "During the period of our education, or our domestication, we learn to take everything personally. We think we are responsible for everything. Me, me, me, always me! Nothing other people do is because of you. It is because of them.” Ruiz argues that everything that others say or do is because of their dream, not because of us. This goes for both criticism, but also for positive comments that others make about us. We don’t have to take any of that personally. When we stop taking things personally, we don’t get hurt anymore by others and can keep being impeccable with our word in our communication with them. Furthermore, he argues that we don’t even have to take ourselves, or the things we say to ourselves, personally. "If you live without fear, if you love, there is no place for any of those emotions. If you don’t feel any of those emotions, it is logical that you will feel good. When you feel good, everything around you is good. When everything around you is great, everything makes you happy. You love everything that is around you because you love yourself. Because you like the way you are because you are content with you. Because you are happy with your life […] happy with your agreements with life.” The notion of not taking anything personally, and finding communication that is non-confrontational to leave space for the other to live their ‘dream', resonates strongly with the idea of Non-Violent Communication [NVC]. Originally developed by Marshall Rosenberg, NVC focuses on three aspects of communication: self-empathy (deep and compassionate awareness of one's own experience) empathy (understanding of the heart in which we see the beauty in the other person) honest self-expression (expressing oneself authentically in a way that is likely to inspire compassion in others) NVC proposes that if people can identify their needs, the needs of others, and the feelings that surround these needs, harmony can be achieved. 3. Don’t make assumptions "We tend to make assumptions about everything. The problem with making assumptions is that we believe they are the truth. We could swear they are real. We make assumptions about what others are doing or thinking — we take it personally — then we blame them and react by sending emotional poison with our word.” Don Miguel Ruiz argues that most of our suffering stems from our tendency to make assumptions. We find this notion as well in Cognitive Therapy, and especially in the research of Aaron Beck. Beck states that we have cognitive distortions, or thinking patterns, that interfere with how we perceive an event. These distortions can feed negative emotions and communication. Don't assume anything shutterstock/Gustavo Frazao One of these distortions is jumping to conclusions, or ‘mind reading', in which we infer other people’s thoughts. The solution to having these distortions, or making assumptions, is to ask questions, and making sure that communication is clear. Even then, don’t assume that you know everything about the situation. "We also make assumptions about ourselves, and this creates a lot of inner conflicts. “I think I can do this.” You make this assumption, for instance, then you discover you aren't able to do it. You overestimate or underestimate yourself because you haven’t taken the time to ask yourself questions and to answer them. Perhaps you need to gather more facts about a particular situation. Or maybe you need to stop lying to yourself about what you truly want.” As with not taking anything personally, Ruiz also invites us to examine the assumptions we make about ourselves. Only when we are mindful of the things we tell ourselves that are within or not within our capabilities, and when we stop making assumptions about what others mean, can we become happier. 4. Always do your best “There is just one more agreement, but it’s the one that allows the other three to become deeply ingrained habits. The fourth agreement is about the action of the first three: Always do your best. Under any circumstance, always do your best, no more and no less. […] But keep in mind that your best is never going to be the same from one moment to the next. Everything is alive and changing all the time, so your best will sometimes be high quality, and other times it will not be as good.” The fourth agreement seems very simple to make with ourselves, if we allow ourselves to stop judging, and don’t make assumptions about our capabilities. However, there is another element to this agreement, which according to Ruiz increases our happiness dramatically: "Doing your best, you are going to live your life intensely. You are going to be productive; you are going to be good to yourself, because you will be giving yourself to your family, to your community, to everything. But it is the action that is going to make you feel intensely happy. When you always do your best, you take action. Doing your best is taking action because you love it, not because you’re expecting a reward.” This action-based happiness, this appreciation for process over outcome, and the appreciation for doing our best, we find in the writings of psychologist and researcher Martin Seligman as well. In his book Flourish: A New Understanding of Happiness and Well-being, Seligman denies simplistic notions of happiness and suggests how people can flourish. Seligman names the key elements to flourish as ‘PERMA' P – positive emotion E – your engagement R – relationships M – meaning A – sense of accomplishment To flourish, you need to change how you behave in order to improve those key elements. You cannot flourish just by trying to think differently because positive thinking has to be accompanied by coherent behaviours, actions. Taking this one step further, there are also parallels with the Ten Keys to Happier Living that Action for Happiness synthesised from happiness research. Their GREAT DREAM constitutes of: Giving – do things for others Relating – connect with people Exercising – taking care of your body Appreciating – awareness of what you do and the world around you Trying Out – doing new things Direction – doing things towards a goal Resilience – bouncing back after something negative Emotion – being positive about what you do Acceptance - that we all have faults and that things go wrong Meaning – being part of something bigger So, when we do our best, both in keeping the four agreements and in the actions we take in the world, we can truly be happy. Living with the Four Agreements The Four Agreements seem simple but have a world of inner transformation, spiritual growth, and action-based happiness at their core. When we try to live with the Agreements and learn from the world of thoughts and philosophies connected with them, step-by-step we can create more loving, more compassionate, more connected lives. Ruiz’ message ultimately strongly resonates with the teachings by the Dalai Lama. As Ruiz states at the end of his book: “The world is very beautiful and very wonderful. Life can be easy when love is your way of life. You can be loving all the time. This is your choice. You may not have a reason to love, but you can love because to love makes you so happy. Love in action only produces happiness. Love will give you inner peace. It will change your perception of everything. […] Maybe we cannot escape from the destiny of the human, but we have a choice: to suffer our destiny or to enjoy our destiny. To suffer, or to love and be happy. To live in hell, or to live in heaven. My choice is to live in heaven. What is yours?” ● Main image: Colourbox.com Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

Whether it’s a friend, colleague or a family member that's having it, panic attacks are scary to witness. Calvin Holbrook explains how you can support someone who is having a panic attack while also keeping yourself calm, too. As someone that lives with anxiety and has had many panic attacks in the past, believe me when I say that panic attacks can be truly terrifying events when you are going through one. However, panic attacks can also be equally as frightening for anyone that is witnessing somebody have one – especially if it's a particularly bad episode. Furthermore, the feeling of fear for those watching someone having a panic attack can be heightened if they’ve never witnessed somebody having one before. That's because during a panic attack, the physical symptoms may be so intense that the person suffering it feels like they're having a heart attack or are about to die. Panic attacks will also often come totally out of the blue. So, for a friend, colleague or family member observing what seems like an emergency room moment, this can, of course, cause great alarm, upset and confusion as to how to help exactly. Indeed, during some of my most powerful panic attacks I’ve asked family members to call me an ambulance as the tightening chest pain, shortness of breath and palpitations has convinced me that I’m going into cardiac arrest. How to help someone having a panic attack: first, stay calm While it can clearly be unsettling and difficult when someone you care about is going through a panic attack or a related anxiety episode, there are things you can do to assist them to get them through it. How do you know if it's a panic attack? It can be useful to learn anxiety attack warning signs if you're unfamiliar with them. That way you can be prepared for when someone develops an episode. Panic attacks commonly begin with: hyperventilation and/or shortness of breath tingling in hands or feet chest/arm pain a feeling of terror or dread a pounding heart dizziness and/or shaking dry mouth sweating However, as all of these symptoms could also suggest a possible heart attack, this can sometimes increase the anxiety of the person having the panic attack and also add to confusion about the best way you can help. I'll discuss when to call for medical assistance later, but one key point to remember is that with a heart attack chest pain usually continues to get worse and/or radiates to someone's arm or jaw. How to help someone having a panic attack If you know that a friend or colleague lives with anxiety and regularly lives with panic attacks, the situation should be easier to handle – for both of you. However, if you’re witnessing someone have their first panic attack, the person going though it is likely to be just as alarmed as you are. Here are seven suggestions for how to help someone when they are having a panic attack. 1. Stay calm yourself Watching someone going through a panic attack can be frightening, but it won’t help if you start to panic, too. Be assured that if it’s definitely a panic attack, then your friend is at no physical risk. Panic attacks normally don’t last too long – with the most intense feelings lasting around 10-15 minutes – so be assured this uncomfortable situation will come to an end sooner or later. 2. Use a calm voice to reassure them If speaking with the person having a panic attack seems to help them, try telling them these things in a calm voice: that they’re safe reassuring them that you won’t leave them reminding them the panic attack will pass 3. Ask how you can help Many people who regularly experience panic attacks have developed their own go-to coping methods. For example, I usually prefer to be left alone to do some deep breathing and listen to calming music. So, when offering support, bear in mind that if they are used to having attacks, your loved one will know best when it comes to receiving any help or not. Indeed, don’t be offended if your friend asks you to be quiet or leave them in peace: sometimes those experiencing an anxiety attack just want to be left alone to ride it out. Moreover, the fight-or-flight stress response affects a person’s ability to think and behave logically, so you may even receive a curt response! Please, try not take it personally. “When someone you care about is going through a panic attack or other anxiety issues, there are things you can do to help them.” If the person having a panic attack does want you to leave, take a few steps away and give them the space they need. If possible try to stay nearby to at least keep an eye on them. Let them know that if they do change their mind, you can come right back to them to help out. 4. Encourage them to breathe deeply If your friend is receptive to help, encouraging them to take deep breaths is one of the most useful things you can deal to assist them in dealing with their panic attack. It may even help to calm you down too if you do them together. During a panic attack, breathing becomes shallow which results in a person not getting enough oxygen into their blood. In turn, this increases the anxiety. Slow, controlled breathing is proven to bring the body back to its regular state by bringing oxygen levels back to normal and reducing anxiety. RELATED: Conscious breathing – what is it and how do we benefit from it? Encourage your friend to breathe through their nose deep into their abdomen for four seconds, hold for a second, then breath out through the nose for four seconds, before repeating. They should keep doing this until they start to feel calmer. 5. Encourage them to sit somewhere quietly This tip may be difficult to follow, depending on where you are when someone is having their panic attack. If you’re together outside in a busy area, try to find a quiet, less busy place to sit together – some steps or a green area – while you work through the breathing exercises. If you're close to home or already inside, guide your friend to a quiet, dimly lit room and sit them on a bed or sofa. Playing some calming music (Moby’s Long Ambients is a great example) can help reduce panic attack symptoms. Sit in a quiet place while having a panic attack shutterstock/Waraporn Wattanakul However, in either situation, don’t be surprised (or alarmed) if your friend suddenly dashes off and needs to be by themselves. One of the main symptoms of panic attacks is also the desire to run away, so they might want to be alone while they deal with their heightened anxiety. Also, sometimes just walking or moving might help someone to feel like they're coping with the attack. 6. Help them stay grounded Using grounding techniques can help contain panic attacks after they begin. These techniques take a person out of their head and push them to focus on what’s really happening, instead of the danger their brain perceives. If the person is responsive to help, try: holding their hand encouraging them to stretch or move body parts passing them a textured object to play with suggesting they repeat a helpful phrase, such as “this is just a panic attack. It will pass. It cannot hurt me.” 7. After the attack: respecting their needs Trust me; it’s common to feel completely wiped out after a panic attack. If I’ve had a particularly powerful one, I need to rest for hours afterwards before I start to feel better. Indeed, after an extreme fear response, your body has to slowly return to normal. This may mean your friend just wants to get home alone and rest. “Don't be offended if your friends asks you to be quiet or leave them in peace: sometimes those experiencing an anxiety attack just want to be left alone.” On a few occasions I've been out with friends and, after having a panic attack, simply had to leave what we were doing and go straight home to bed. This can be upsetting for the friend but it is also often upsetting –not to mention embarrassing – for the person having the panic attack. They may feel terrible about ruining any plans you had together, so help them to feel better about the situation be reassuring them that you understand and that it's OK. Realise that sometimes anxiety episodes can be so triggering that a person just has to get up and leave – no matter where or what you are doing together! How not to help someone having a panic attack As we've already established, witnessing someone going through a severe anxiety episode can be upsetting and overwhelming – especially if it's new to you. However, our tips above should explain to you how to help someone having a panic attack. Likewise, there are a couple of things you should definitely try to avoid doing: Do not tell the person to relax or to calm down. Unfortunately, the person going through the panic attack has little control over their symptoms. If they could calm down, they certainly would. Saying this phrase is only likely to agitate them more. Do not encourage them to breathe into a paper bag. This technique is often suggested to try and get a person's breathing back to normal. However, this might not be safe. Instead, encourage the deep breathing method outlined above. When to seek medical help If you haven't experienced a panic attack yourself, it can be hard to know what to do for the best. So, when should you call for additional help? There isn't an easy answer. On more than a few occasions I've ended up in ER and have called out the ambulance service as I thought I was having a heart attack. However, in fact, it was just down to an extreme episode of panic. RELATED: Panic attacks – 12 tips on what to do when anxiety hits hard In the midst of an attack, telephoning the local emergency number may seem like the safest way to help a friend having a panic attack, but this can often exasperate an already stressful situation. If a friend is used to having panic attacks they can hopefully recognize the symptoms. In this case, simply sticking around with your friend or nearby until they feel better might be all you need to do. However, you should call for medical assistance if: symptoms deteriorate and persist for longer than 20-30 minutes shortness of breath doesn’t improve chest pain feels like squeezing and moves to arms/shoulders To make matters even more confusing, even if you are with someone who has had loads of panic attacks, they may still ask you to call an ambulance as they feel the one they're experiencing is different or a heart attack. In any case – as I've often been told by paramedics – you should never feel bad if you've made use of emergency services because you thought someone's life may be in danger. After all, that's what they are there for. Panic attacks can be terrifying to witness, but with time you can learn how to identify when someone is having one and how to help them. ● Chat with other community members about how to help someone with anxiety in our forum. Main image: shutterstock/Antonio Guillem happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our Academy Self-help | Empathy | Kindness | Trust Written by Calvin Holbrook Calvin edits our magazine and is a lover of swimming, yoga, dancing to house/techno, and all things vintage. Find out more.

Panic attacks can be both terrifying and debilitating says Calvin Holbrook, but there are ways of dealing with them. If you’re having regular episodes of intense anxiety, learn how to stop panic attacks fast. Ever since I had my first panic attack, I’ve been learning about what to do when they happen to try and stop them and how best to reduce my chances of further attacks. I've had a few years of experience now and managed to develop techniques to cope with panic attacks when they inadvertently show up (which is exactly how they usually like to show up!). In fact, since making certain lifestyle changes, I've definitely noticed a decrease in the amount I've been having. I've put together 12 science-backed tips to follow for which can help stop or reduce the severity of a panic attack, plus some ideas on how to reduce your chances of having more anxiety issues in the future. How to stop a panic attack: 12 techniques 1. Accept the panic attack Firstly, learn to accept that you're having feelings of anxiety and that it may develop into a full-on panic attack. Don’t try to ignore the feelings or fight them: the more your resist panic, the worse it can get. Tell yourself that you're having feelings of panic, that you’ve been through this before, and that you'll be fine once this intense episode of anxiety stops – which it will. Face your fears: when panic hits, accept it 2. Try not to make a run for it Often during a panic attack you’ll feel the sensation to sprint away from wherever you are and get home as quickly as possible to your safe space. It’s easier said than done, but try to ride out the panic attack and simply move to a quieter place close-by. For example, if you're in a busy shopping street, head off to a side street or green space with less people around. If you run away from a panic attack, it's controlling you, and can even wire your brain to make you fearful of having future attacks when you visit the same location in the future. Don't move: embracing your panic attack can actually help 3. Breathe deeply from your stomach This is one of the most effective ways to stop or reduce panic attack symptoms. If done correctly, deep breathing can alleviate those horrible physical symptoms such as tingling, dry mouth and dizziness. Here's how: breathe in deeply and slowly through your nose and down into your belly for seven seconds; hold for seven more, then release the air slowly through your mouth over another seven seconds, pushing it right out of your tummy. Deep breathing exercises like this help balance out the low level of carbon dioxide in the blood that happens during hyperventilation (causing many of the physical symptoms of the panic attack). Getting this step down is key to stopping a panic attack while you're in the middle of it. Deeply important: breathe right down into your abdomen 4. Practise mindfulness When I had a recent attack, I noticed a very small, green caterpillar crawling between my legs while I was curled over some steps, with my head between my legs. It sounds funny, but focusing on that little fella really helped me out in my moment of need! “Deep breathing is one of the most effective ways to stop or reduce panic attack symptoms.” Indeed, while you're continuing the deep breathing exercises, try to put your vision and other senses into use and focus on what’s going on around you. Maybe look up at the sky and watch the clouds passing, focus on people going by, or just be aware of the smells and sounds where you are. Mindfulness can take your mind off the panic. RELATED: 7 mindfulness tips for staying engaged 5. Listen to soothing music Calming music can often help, so make sure you have some on your phone, music player or laptop if you're used to having panic attacks. The musician Moby has lived with panic attacks for many years and created two ambient albums specifically in mind to help create a sense of calm and tranquility. Stream or download them for free to your phone or computer. Listening to this has helped calm or stop my panic attacks many a time. Sound advice: calming music can reduce panic symptoms 6. Repeat! Sometimes you’ll start to feel better quickly during a panic attack but then be hit but another wave of panic later. If that’s the case, keep repeating the exercises above until the attack stops. After some time, you'll return to your regular state. Panic attacks: how to reduce them While panic attacks really suck, the more you have, the easier it becomes to spot the symptoms of one developing. In turn, this makes it easier to be able to deal with it on the spot. Panic and anxiety develop for a variety of reasons – depending on your individual circumstances – but science and studies show that there are specific triggers that can lead to attacks. With that in mind, consider the following ways you could potentially reduce your panic attacks: 7. Stop – or reduce – drinking coffee... Drinking coffee is like throwing petrol on your anxiety and watching it go up in flames. Numerous studies back this up. Eliminate or cut down the amount you consume: don’t forget that caffeine is also found in tea, caffeinated soft drinks and chocolate, etc, so watch those, too. RELATED: How to help someone having a panic attack Furthermore, the American Psychiatric Association also recognizes caffeine intoxication as a diagnosable condition, along with caffeine-induced anxiety and sleep disorder. Giving up can be hard; reducing your intake gradually can help the caffeine fiends among you. Personally, I limit myself to one cup a day, two if I'm feeling naughty (or sleepy). Consider swapping for a calming chamomile which can reduce anxiety and also fight depression. Cut coffee: it's a key cause of panic 8. …and also alcohol Science shows there’s also a strong link between alcohol and anxiety. Abuse of alcohol can also lead to an anxiety disorder or attack. Sometime it’s a vicious circle that needs to be tackled: if you’re dealing with your anxiety by numbing it with alcohol, that isn’t going to help in the long-run. For me, if I drank a lot in one evening, I'd often have a panic attack the next morning, especially if I hadn't eaten much. Which leads us nicely to... You booze, you lose: cutting alcohol can stop panic attacks 9. Low levels of blood sugar The body releases the hormone adrenaline when blood-sugar levels fall lower than normal. This helps raise blood sugar levels back up, but can also induce the effects of anxiety. That’s why it’s important to keep blood sugar levels stable. Eat regular meals and keep healthy snacks at hand, such as fruit and raw nuts, to munch between meals. A diet which is based around good mood foods that give a sustained release of energy into the bloodstream, such as fish, brown rice and wholemeal bread, can also help. “Drinking coffee is like throwing petrol on your anxiety and watching it go up in flames. Stop consuming it to help stop panic attacks.” 10. Stay away from recreational drugs Of course, drugs such as cocaine or speed (amphetamines) can produce a euphoric high in the short-term, but when the come down hits or you've taken too much, panic attacks can come thick and fast. Needless to say, studies have shown that recreational drugs, especially amphetamines, can lead to panic attacks and other anxiety disorders. If you take any kind of recreational drugs, know the risks. Panic party: if you add drugs into the mix, anxiety could follow 11) Reduce your stress levels Stress and worry is all too commonplace in the modern world, but there are things we can do to tackle this. If you’re ruminating – thinking too much about the past or the future – worried, or frazzled from your job, take steps to relax. Firstly, some kind of exercise is essential and the benefits of it regarding anxiety and depression are proven. According to some studies, regular exercise can work as well as medication to reduce symptoms of anxiety and depression. Try to fit some swimming, running or yoga into your routine and you should notice the benefits. Great lengths: swimming can lower stress and anxiety 12) Speak with your GP Finally, coping with panic attacks isn't always easy and it's important you go to your GP/doctor and let them know about the issues you're facing. First of all, they should be able to confirm that your physical symptoms are anxiety-based and nothing more serious (this can help put your mind to rest, especially if you're worried that you have a heart problem, for example). Furthermore, as well as improving your lifestyle, your GP can also help you deal with panic attacks by possibly prescribing anti-anxiety medication to keep you calm, and by referring you for talking therapies such as cognitive behavioral therapy (CBT). A mixture of all three is a powerful way of tackling anxiety and stopping panic attacks head on. ● Are you living with panic attacks or anxiety? What methods help you to deal with it best? Share your thoughts with the happiness.com community below or in our forum... Written by Calvin Holbrook Calvin edits our magazine and is a lover of swimming, yoga, dancing to house/techno, and all things vintage. Find out more.

To celebrate World Creativity and Innovation Day, Calvin Holbrook chatted with illustrator Ava Marie Puckett – AKA Ava Marie Doodles – about her kick-ass illustrations and products that are designed to lift your spirits! Ava Marie Puckett – otherwise known as Ava Marie Doodles – is the brains behind Aviatepress, a beautiful illustration and design brand that sells handmade prints, cards and pins and the like with a feel-good and well-being twist. In her own words, Ava creates “positive, relatable doodles that garner human connection.” Indeed, her work is bright, witty and is full of messages, often touching on themes such as gratitude, happiness and kindness. In fact, Ava's positive, witty and uplifting doodles promoting self-care have become a huge hit across the globe – she currently boasts 50K followers on Instagram where she regularly posts her new designs and thoughts. We had a quick chat with Ava about her artwork and approach to mental health to celebrate World Creativity and Innovation Day. Calvin: Ava! So nice to chat You’ve based in Nashville, Tennessee. How did the recent tornado tragedy there affect you and how have the community responded? Ava: “Luckily, I was not physically affected, but some of my day-to-day life has been affected and I’ve definitely felt an emotional impact. It’s hard to see the devastation on homes and businesses that I love, just a few miles away from my own home. My studio space was slightly damaged, with power out for a couple weeks and some exterior damage from wind.” “I've definitely felt the community pull together – we are all trying to help in some way, whether that’s through volunteering, donations, or financial contributions. It’s amazing to see how much everyone was willing to give.” Ava Puckett in her studio And how are you coping with your mental health during the lockdown. Is it affecting your creativity? “I'm trying to take it one day at a time and give myself some grace as I adjust to the current climate. It's tricky, though – some things that I normally do on a daily basis to keep my mental health in check have fallen behind. I think we are all just trying to cope and do the best we can.” “As far as my creativity – it's gone up and down, just like my mood! Sometimes I find a bit of inspiration and run with it, but other times I feel sad and lonely – unmotivated to do anything at all. I did have a flash of inspiration this morning, though, which is a good way to start the week!” You’re very candid about your mental health through your blog and artwork: how does being open about these issues help you to deal with them? “It’s definitely become a part of my self-care routine. In fact, I think of it as a journal and artistic outlet. Journaling and doodling are tools that I’ve found to be very helpful in connecting the dots between feelings, experiences, and struggles I’ve had. And to be able to connect with others on what I’m experiencing, or help others feel less alone, is a very powerful thing.” I make collages and it really helps me to get into a state of ‘flow’. Does that happen with you? How does creativity help you deal with your own anxiety and/or depression? “I do. It’s amazing when you can get in that flow state, but it definitely requires a lot of work before I can get there. I’m so easily distracted by podcasts, social media, and my to-do list that I feel like I don’t get to the flow state as much as I’d like. It’s always something I’m working on.” “I’d say my personal illustration work makes me feel creative and less anxious, but since I do it for work as well, I sometimes use other creative or physical outlets to get to the flow state – like music, running, and yoga.” I’ve been living with panic attacks and anxiety for some time. What's your coping mechanism for attacks? “Oh man, panic attacks are the worst! I’ve had two or three in my life, which were both brought on my extreme situational stress. The last time I had one, I was much more prepared and in a safe place. I was able to just sit on my floor, breathe through it, and accept that it was happening. “I closed my eyes and just let my body freak out for a bit – I even made some noises like I was going into labor or something, which my therapist said was actually a healthy way to get through it!” How long have you been going to therapy and how has it changed your life? “I think I’ve been going for two-and-a-half years now and it’s been great! I’ve seen such a difference in my day-to-day life and stress levels. I’ve worked through a lot of family and personal issues I didn’t even realize were causing me anxiety: issues with food and body image, for example.” “Journaling and doodling are tools that I’ve found to be very helpful in connecting the dots between feelings, experiences, and struggles I’ve had.” “Therapy has given me validation, ways to identify negative self-talk, and an outlet to work through problems that I had been ignoring. I’ve also gotten a lot better about confrontation and standing up for myself.” What other things do you do for your self-care? “Journal, yoga, baths, walks, treats from Jeni’s, taking care of my plants, and meditation.” What are your best-selling items? “I’d say my wedding-related cards do really well, as well as my Butts Print and my Living and Learning Print.” What feedback have you had from others about how your work has helped them? “I’ve received a lot of feedback from people saying my illustrations have made them feel more understood and less alone, which is amazing. It’s made me feel the same way when I hear from others that they can relate to my work and what I’m going through.” And finally, who are your mental health heroes? Who inspires you? “My sister-in-law, who is a therapist and connected me with my therapist. Brené Brown, and other illustrators like Stacie Swift and Haley Weaver.” ● If you love Ava's designs, be sure to follow her Instagram for a daily dose of self-care doodles! Written by Calvin Holbrook Calvin edits our magazine and is a lover of swimming, yoga, dancing to house/techno, and all things vintage. He also makes gay artwork. Find out more.

Die weltweite Verbreitung des Coronavirus wirkt sich negativ auf unser Stress- und Angstniveau aus. Zum "Stress Awareness Month" April, zeigt dir Dee Marques 11 wissenschaftlich fundierte Möglichkeiten, wie du Stress reduzieren kannst. Stress ist eine der größten gesundheitlichen Herausforderungen der heutigen Zeit. Während eine geringe Menge von positivem Stress gut für uns sein kann, besteht die Gefahr, dass anhaltender chronischer Stress ernsthaften Gesundheitsproblemen führen oder diese verschlimmern kann. Da der Coronavirus derzeit auch die Gesundheit und das Wohlbefinden der Welt testet, merken viele von uns ein erhöhtes Stress- und Angstniveau. Seit 1992 ist der April in den USA der Monat des Stressbewusstseins. In diesem Jahr ist klar, dass die Notwendigkeit an einem Bewusstsein über Stress so groß wie nie zuvor ist. In Amerika geben mehr als 55 Prozent der Menschen an, sich tagsüber gestresst zu fühlen - eine Zahl, die weit über dem globalen Durchschnitt liegt (35 Prozent). In Deutschland fühlen sich sechs von zehn Menschen beruflich oder privat gelegentlich gestresst, 23 Prozent sogar häufig. In der Tat ist Stress nicht „nur Stress“, da er sowohl unsere geistige als auch unsere körperliche Gesundheit beeinflusst (siehe: Burnout). Studien zeigen einen engen Zusammenhang zwischen Stress und psychischen Erkrankungen wie Depressionen und Angstzuständen. Andere Nebenwirkungen von nicht verarbeiteten Stress sind Wut, geringes Selbstwertgefühl, Einsamkeit und ein schlechteres Gedächtnis. In Bezug auf die möglichen Auswirkungen auf den Körper kann Stress alles verursachen: Von Kopfschmerzen über Verdauungsstörungen von Schlaflosigkeit, Haut- und Haarprobleme bis hin zu erhöhten Chancen, Herzerkrankungen zu entwickeln. 11 Möglichkeiten, sich schnell stressfrei zu fühlen Da Stress so weit verbreitet scheint, fragst du dich vielleicht, ob es überhaupt möglich ist, stressfrei zu werden? Komplett stressfrei zu sein, ist ziemlich schwer zu erreichen Aber es gibt definitiv Dinge, die du tun kannst, um deinen Stress abzubauen. Die wichtigsten erfordern weder viel Zeit noch Geld. Hier sind 11 Ideen, mit denen du versuchen kannst, Stress abzubauen und die Vorteile schnell zu spüren. 1. Die Kraft der Zimmerpflanzen Einer der ersten Schritte, die du in Angriff nehmen kannst, ist die Schaffung einer stressfreien Umgebung. Das ist nicht immer in großem Maßstab möglich, aber es gibt kleine Dinge, die du in deinem Zuhause und in deinem persönlichen Arbeitsbereich tun kannst. Zimmerpflanzen, so bescheiden sie auch erscheinen mögen, sind in letzter Zeit aus gutem Grund immer beliebter geworden - sie können deine Fähigkeit, mit Stress umzugehen, enorm steigern. In einer japanischen Studie wurden die Gefühle, die durch das Umpflanzen einer Pflanze entstehen, mit denen am Computer verglichen. Das Ergebnis zeigte, dass die Gruppe, die an einem Computer arbeitete, einen höheren Blutdruck hatte, während sich diejenigen, die mit Pflanzen interagierten, ruhig und beruhigt fühlten. In der Tat kann das Umsorgen von Zimmerpflanzen zu deiner häuslichen Umgebung einen großen Unterschied machen. Pflanzen können den Blutdruck senken und Stress reduzieren Shutterstock / Amilao 2. Atemtechniken Unser Körper reagiert auf Stress mit einem sogenannten Overdrive. Studien bestätigen einen Zusammenhang zwischen langsamer kontrollierter Atmung und dem Nervensystem: Tiefes Atmen erinnert das Gehirn daran, dass es Zeit ist, sich zu beruhigen. Das Gehirn sendet daraufhin dieselbe Botschaft an den Körper, um die Herzfrequenz zu stabilisieren und Verspannungen in den Muskeln zu lösen. Wenn du mit den Vorteilen einer kontrollierten Atmung nicht vertraut bist, kannst du mit deine Angstzustände mit verschiedenenTechniken kontrollieren und dich stressfrei fühlen. Einige Techniken stellen wir in diesem Artikel über mehr Achtsamkeit im Alltag vor. 3. Körperliche Aktivität Bewegung verursacht einen Anstieg der Endorphine, einer Form von Glückshormonen. Um einen stressfreien Zustand zu erreichen, ist regelmäßige Bewegung und Sport wichtig. Die Art und Häufigkeit des Trainings hängt von dir persönlich und deinem allgemeinen Gesundheitszustand ab. Als Richtlinie ergab eine medizinische Studie aus Finnland, dass moderates Aerobic-Training am besten für einen höheren Endorphinspiegel geeignet ist. Zu den Formen mäßig anstrengender Übungen zählen Radfahren, flottes Gehen, Tanzen und Wassergymnastik. Als Auswirkung von COVID-19 können wir das meiste davon derzeit nicht tun. Aber auch in der eigenen Wohnung, im Haus oder Garten gibt es Möglichkeiten der Bewegung, um die Stimmung und geistige Gesundheit positiv zu beeinflussen. 4. Körperliche Entspannung Um schnell stressfrei zu werden, ist es besonders effektiv, zu den oben genanten Punkten eine Mischung aus stimmungshebenden Übungen und beruhigenden Entspannungstechniken hinzuzufügen. Entspannungstechniken wie Tai Chi, Meditation, Yoga oder Achtsamkeit werden seit Jahrhunderten praktiziert. Das bewusste Entspannen deines Körpers oder Teilen davon, kann deine Herzfrequenz verlangsamen und den Stresshormonspiegel senken. Es stärkt außerdem das Vertrauen in dich selbst, mit Problemen umzugehen. Einige Techniken, die du ausprobieren kannst, sind progressive Muskelentspannung, Massagetherapie, Qi Gong und Ashtanga Yoga. 5. Experimentiere mit ätherischen Ölen Aromatherapie gibt es schon seit Tausenden von Jahren. Schon im alten Ägypten waren sich die Menschen der Kraft aromatischer Kräuter und ihrer Rolle für das Wohlbefinden bewusst. Die Organe, die für unseren Geruchssinn verantwortlich sind, sind direkt mit den Teilen des Gehirns verbunden, die mit Emotionen verknpüpft sind. Daher kann die Exposition gegenüber bestimmten Gerüchen die Stimmung positiv beeinflussen und zur Verringerung von Angstzuständen beitragen. Aromatherapie: Schnüffeln, um Stress abzubauen Shutterstock / Madeleine Steinbach 6. Stell dir eine stressfreie Playlist zusammen Wir beginnen erst zu verstehen, welchen starken Einfluss Musik hat und inwieweit sie Stress abbaut. Wenn, wie der Dramatiker William Congreve aus dem 17. Jahrhundert sagte, „Musik Reize hat, um ein wildes Tier zu beruhigen“, kann sie uns doch sicher auch helfen, einen stressfreien Zustand zu erreichen, oder nicht? Eine Studie verglich das Stressniveau bei chirurgischen Patienten, die vor einer Operation Musik hörten mit dem von Patienten ohne musikalische Vorbereitung. Das Ergebnis war, dass diejenigen, die Musik hörten, einen niedrigeren Blutdruck hatten und sich weniger ängstlich fühlten. Einige Klänge und Rhythmen können effektiver sein als andere. 7. Nichts tun Sich von Aufgaben oder Verantwortlichkeiten überfordert zu fühlen, ist eine der häufigsten Ursachen für Stress. Manchmal ist die beste Antwort, alles auf Eis zu legen und nichts weiter zu tun, als auf sich selbst aufzupassen: etwas, das viele von uns während der COVID-19-Pandemie tun. Wenn es keine Option ist, nichts zu tun, solltest du weniger tun oder Dinge langsam und achtsam tun. Achtsamkeit gibt dir die Möglichkeit, langsamer zu werden, dich zu konzentrieren und dich deiner Reaktionen bewusster zu werden. Achtsamkeit wurde auch mit einer geringeren Aktivität in der Amygdala in Verbindung gebracht, dem Teil des Gehirns, der Angst- und Stressreaktionen auslöst. 8. Visualisierungstechniken Visualisierungstechniken können beruhigend wirken, wenn der Stress zu groß wird. Tauch in eine Szene ein, die dich glücklich und entspannt macht, und rufe dir jeden sensorischen Aspekt der Szene ins Gedächtnis, von den Gerüchen über die Sehenswürdigkeiten bis hin zu den Geräuschen. Indem du dich auf das sensorische Erlebnis als Ganzes konzentrieren, lenk deine Aufmerksamkeit von Stressquellen weg. Sobald dies geschieht, signalisiert dein Gehirn deinem Körper auch, sich zu entspannen. Forscher haben herausgefunden, dass Visualisierung (auch bezeichnet als "geführte Bilder") die Stimmung verbessern und depressive Symptome bei Multiple-Sklerose-Patienten verbessern kann, so dass sie sicherlich auch im Alltag einen positiven Effekt haben können. 9. Teile deine Sorgen Geteilte Sorgen sind halbe Sorgen. Zögere nicht, mit jemandem in deiner Nähe zu sprechen, wenn Stress überhand nimmt. Das Teilen deiner Sorgen kann ein Gefühl der Erleichterung hervorrufen. Wissenschaftliche Erkenntnisse unterstützen diese Annahme. So ergab eine Studie, dass die Offenlegung von Sorgen- und Angstgefühlen gegenüber sympathischen Personen das Stresshormon Cortisol reduziert. Manchmal ist es einfach, die Sorgen mit einer fremden Person zu besprechen. Die Gesprächstherapie ist wirksam beim Stressabbau, sei es persönlich oder telefonisch. Sprechen ist ein Weg, um Stress zu reduzieren. Shutterstock / Monkey Business Images 10. B-Vitamine zur Unterstützung gegen Stress Wusstest du, dass bestimmte Vitaminmängel zu einem erhöhten Stressgefühl führen können? Eine stressfreie Ernährung sollte besonders reich an Vitamin-B-Komplexen sein. Einige Forscher teilen die Annahme, dass diese Vitamine Homocystein senken können. Homocystein ist eine Aminosäure, die in Stresssituationen ansteigt. Es ist daher eine gute Idee, deinen Speiseplan zu überarbeiten, um sicherzustellen, dass er gute Mengen an Vitamin B-reichen Lebensmitteln wie Vollkornprodukten, Hülsenfrüchten, dunklem Blattgemüse, Samen und Nüssen enthält. Wenn du dies zur Gewohnheit machst, kannst du deine Stimmung verbessern und die durch Stress verursachte geistige Müdigkeit verringern. VERWANDTES THEMA: Gute Laune Lebensmittel 11. Ehre dein wahres Selbst Manchmal ist Stress ein Ergebnis interner Konflikte. Es gibt Situationen, in denen wir uns entscheiden müssen: Wollen wir das tun, was wir in unseren Herzen als richtig empfinden? Oder tun wir etwas, um anderen zu gefallen und stellen unsere Grundwerte hinten an? Wir alle haben bestimmte Werte, die unser Leben bestimmen. Nimm dir etwas Zeit, um dich daran zu erinnern, welche für dich am wichtigsten sind. Einer der Schritte, um stressfrei zu sein, besteht darin, Spannungen oder Diskrepanzen zwischen deiner privaten Person und deiner öffentlichen Person zu beseitigen. Diese Ausnahmezeit ist deine Gelegenheit, genau das zu tun und sich besser zu fühlen. ● Fazit Lass in diesen Zeiten nicht zu, dass Stress und steigende Angstzustände dein Glück beeinträchtigen. Obwohl wir alle stressige Situationen erleben, gibt es bis keinen Grund, uns davon überwältigen zu lassen. Wir verfügen über Werkzeuge, um unser inneres Selbst zu stärken und schnell stressfrei zu werden. Lasst sie uns anwenden! Warum also nicht den Stress Awareness Month nutzen und das Bewusstsein für Stress in einen stressfreien Alltag nutzen? Hauptbild: Shutterstock / Baranq Geschrieben von Dee Marques Dee hat einen sozialwissenschaftlichen Abschluss, den sie mit großem Interesse an Sprachen, Kommunikation und Strategien verknüpft. Sie liebt es, zu trainieren, draußen in der Natur zu sein und warme und sonnige Orte zu entdecken, an denen sie dem Winter entkommen kann.

The news agenda is obviously currently dominated by Coronavirus, but let's try not to forget there are still great things happening all over the world. Ed Gould shares his Top Ten round-up from March to uplift and inspire you. If the last month has felt full of stress and worry, you're definitely not alone. And yet, even during the lock-downs that are in place around the globe, positivity still shines through. Many people are socially distancing themselves and making personal sacrifices in order to help save the lives of people they will never meet. Viewed from the right angle, that is something of a feel-good news item in its own right. And here are ten more from March: let's celebrate these feel-good new stories during this difficult time for the world – they may just give you hope for the future of humanity. 1.Reusing face masks possible thanks to new techniques According to CNN, researchers at Duke University, a medical research facility in North Carolina, have found a way to continue using medical face masks. There has been a global shortage of such masks in the current Covid-19 emergency which has led to severe strains on medical teams around the world. However, the pioneering work at the Regional Biocontainment Laboratory there has meant that N95 respirator masks can now be decontaminated and safely re-worn without fear of passing on infection. RELATED: How to keep the greater good in mind during the Coronavirus outbreak 2. Big step to discovering secrets of life taken The origins of life on Earth are a little murky. Scientists know the conditions that are needed but not what might have kick-started the whole process. However, American scientists have now discovered evidence for a plausible hypothesis. Researchers have been looking at a meteorite first discovered in 1990 and found that it contains a protein on it that was previously unknown in nature. This leads some to think that a similar life form may have travelled to the Earth in prehistory, beginning the chain of reactions that we know collectively as life. 3. Madagascar to plant millions of trees To celebrate its 60th anniversary as an independent state, the government in Madagascar announced its backing for a tree-planting programme in March. It will set about putting no fewer than one million new trees into the ground for every year of its independence from colonial rule. Madagascar has one of the most unique ecologies on the planet but it has been increasingly under threat because of the outbreaks of forest fires on the island. According to the ecology website, Afrik21, the reforestation programme will commence in June. New trees, new life: Baobab trees in Madagascar 4. The ozone later continues to heal In the 1980s, the banning of certain chemicals started to see some minor repairs to the damage done to the planet's ozone layer. However, over 30 years on, those moves are continuing to benefit us all, according to New Scientist. The magazine reported that a team at the University of Colorado Boulder had been studying wind patterns as a result of the ozone layer healing up and it showed them that reversals in the size of certain hurricane-causing air currents were now detectable from space. 5. NHS staff given free mindfulness apps The UK's health service personnel are at the forefront of dealing with the fallout from the Covid-19 outbreak and they don't always get the support and recognition they deserve. However, the Independent reported that Headspace, a popular mindfulness app, will be freely available to all NHS workers during the pandemic. The app focusses on stress reduction and resilience, meaning it could play a big part in helping to keep key workers in the front line. RELATED: The best mindfulness podcasts: our top 7 picks 6. A revolution in lung transplants? According to a feel-good news report in Interesting Engineering, Israeli surgeons have been able to remove a lung, clean it and put it back in a patient for the first time. It's hoped that the techniques they've developed will allow them to help people with life-threatening conditions, such as lung cancer, without the need to conduct a transplant. Dr Yuri Faischowitz at Beilinson Hospital in Petah Tikva said that the method required one healthy lung to continue functioning while the delicate repair work was carried out on the other. 7. Huge investment into solar power According to Bloomberg, GCL System Integration Technology Company – a Chinese manufacturing firm – will open up a new solar panel factory that will be on a scale never seen before. The eastern city of Hefei has been chosen as the one that will accommodate the photovoltaic plant, at an estimated cost of £2 billion. According to the company's press release, the facility will have sufficient output to meet half of the world's current demand for this technology on its own. This could mean prices for consumers reduce even further while helping to reduce the effects that fossil fuel energy consumption has on global climate change. New solar panel factory on the way shutterstock/Sonpichit Salangsing 8. Wales plans huge new forest In reports that were carried by numerous media outlets, the country of Wales in the UK is set to reforest a huge area that will mean woodland stretches over vast swathes of the Principality. The £5 million government scheme is being augmented by the efforts of Welsh schoolchildren who will be involved in the necessary planting work. Corridors of woodland will link larger sections of forest, thereby helping biodiversity in Wales. It will also help as a part of the wider UK government's carbon strategy. RELATED: The benefits of forest bathing 9. Two big high street brands have banned paper cups Starbucks and McDonald's, two of the world's biggest sellers of convenience beverages, have announced that they will be soon ditching their paper and cardboard cups. Around 250 billion such single-use cups are said to be used each year. The two brands have decided to opt for the latest type of recyclable plastic cups instead. This follows a couple of pilot projects that showed the new cups were reliable and more environmentally friendly than what had previously been used. 10. Museums offer virtual tours to replace in-person ones Some museums had been offering virtual tours for a while, helping to control the numbers of in-person visitors to extremely popular sites, such as the Palace Museum, housed in the Forbidden City in Beijing. However, the idea has since become incredibly trendy thanks to the need for people to visit places of cultural interest without having the ability to be there in a physical sense. According to Time Out, which has cleverly temporarily rebranded itself as Time In, famous institutions like the British Museum in London and the Guggenheim art gallery in New York City are now getting in on the act. And it's not just museums – Cincinnati Zoo has produced some highly entertaining 'virtual safari' videos on its YouTube channel so that viewers can interact with its animals while learning about them. Main image: shutterstock/Dennis van de Water What's your favourite feel-good news story from the past month? We'd love to hear your views in the comments! Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

If you're struggling to live in the present moment, these 10 mindfulness quotes from spiritual leaders will inspire you to stay grounded. Recall them when you need to be more mindful. By Calvin Holbrook. Over the past few years, the message about the power of mindfulness has boomed, and for good reason. By practising mindfulness you can be more aware and receptive to how you’re feeling and the reality that surrounds you. Staying mindful is a way of finding pleasure and fulfillment in everyday things and this can make a considerable contribution to your overall happiness. Indeed, by practising mindfulness we can improve our patience levels and also positively change our relationships with loved ones, leading to greater kindness, compassion and understanding. In simple terms, mindfulness is being aware of what is happening to you and around you right now without wishing it were different – even when it seems trivial or negative. Mindfulness also means accepting your life and not being critical or judgmental. In essence, practising mindfulness is simple and straightforward, but it may take time to develop the skills. Having inspiration in the form of mindfulness quotes can help you see the benefits of the practice and give you the power to keep going. The quotes below come from many experts in the field of mindfulness and meditation. Thinking more deeply about the meanings of these quotes will inspire you to practise mindful behavior each and every day. With time, you – and those around you – will really feel the benefits. Mindfulness quotes Recall these ten mindfulness quotes to inspire you and ground you when life is taking you out of the present moment. Focus and bring your mind back to the now. 1. “Wherever you are, be there totally.” Eckhart Tolle German-born Eckhart Tolle is a spiritual teacher and author and one of the most-quoted people when it comes to mindfulness. This quote sums up the essence of mindfulness: being completely in the moment of where you are. Firstly, it works in a mental or emotional setting: whatever your mood or feeling, acknowledge it and accept that that’s how it is at the moment. Don’t force changes (it will pass eventually). • JOIN US! Sign-up to get support from our caring community • This mindfulness quote also applies to your physical location or situation too. For example, you may be unhappy with your living situation at the moment, but simply accepting your situation and not judging it can help. Everything will change. Likewise, in a more positive sense, if you’re enjoying a walk by the seaside or practising some forest bathing, really be there: soak up the sights, sounds and smells of everything around you. Give life your undivided attention. 2. “You can't stop the waves, but you can learn to surf.” Jon Kabat-Zinn This mindfulness quote from Jon Kabat-Zinn has to be one of our most-loved – and most repeated! Kabat-Zinn is widely recognized as being the father of mindfulness in the Western world. He's also the creator of the original Mindfulness-Based Stress Reduction (MBSR) course. This well-known quote from him sums up how to deal with life’s ups and downs rather nicely. The waves represent life’s many – and unstoppable – changes and challenges. When faced with choppy seas, instead of drowning in them we can get on our surfboard and learn to deal with them by riding the waves. We will probably fall off our surfboard many times, but we can jump back on, and with practice, we can learn how to navigate life's ever-changing waters better. 3. “Be happy in the moment, that's enough. Each moment is all we need, not more.” Mother Theresa This mindfulness quote from nun and missionary Mother Teresa teaches us to enjoy the moment and not to want more than what we have. Sometimes it can be hard to fully embrace the now and stop worrying about the future, but this quote reminds us that we should try to live simply and in the present. It also reminds us that we should practise gratitude for what we have, however little. By always being more grateful in life, we can become less self-centred and materialistic, and overall become happier with our lives. 4. “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thích Nhất Hạnh One of the most influential figures in the fields of mindfulness, meditation and Buddhism, the wisdom of Thích Nhất Hạnh has provided countless quotes on mindfulness, but this is one of my favourites. This quote is all about remaining centred and focusing on our breath through meditation, despite any changes or upsets in our mind. By bringing your attention to your breath, you can calm a busy or troubled mind and bring about an equilibrium. 5. “The real question is not whether life exists after death. The real question is whether you are alive before death.” Osho Indian mystic Osho was a controversial character, but there’s nothing debatable about this mindfulness quote: we agree 100 per cent! So many of us are rushing through life, doing the things we have to do: the treadmill of work, paying the bills, taking care of the family, etc. But in doing so, we often don’t stop to take in the world around us fully. Being mindful means consciously being aware, stopping to appreciate every moment of life, instead of living it at breakneck speed. “Having some inspiration in the form of mindfulness quotes can help you see the benefits of the practice and give you the power to keep going.” Likewise, this mindfulness quote is also a reminder to ask yourself if you are really living your true, authentic life. Are you doing the things which make you happy in life or are you just a slave to the wage? Are you using all your skills and being the best person that you can be? Using mindfulness can be a great tool to be still and evaluate if you are really alive before death! 6. “Look past your thoughts, so you may drink the pure nectar of This Moment.” Rumi Rumi was a Persian poet born in 1207. Books of his poetry have sold millions of copies in recent years, making him one of the most popular poets in the United States. Pretty good going for someone that lived 800 years ago! This mindfulness quote from Rumi shows why his sayings are so popular. Incredibly, experts estimate that the average mind thinks between 60,000 – 80,000 thoughts a day. Some of those thoughts include minor things like what we are thinking to eat for breakfast, but other, deeper thoughts can fly through our minds all day, such as negative thoughts about the past (rumination) and worries for the future. The problem is, when we are focusing on our thoughts, we are missing what is happening in our lives right now. Here and now. In this very moment. Calming the chatter – the monkey mind – through mindfulness can help you to stop overthinking and live in the present moment, helping you to enjoy life and be happier. 7. “We have only now, only this single eternal moment opening and unfolding before us, day and night.” Jack Kornfield This quote from Jack Kornfield – teacher, writer, and one of the leading proponents of Buddhism in the Western world – encapsulates one of the key elements of mindfulness: living in the present moment. The past is the past; we cannot change it, we can only learn from our mistakes and try to move forward. • JOIN US! Sign up today and make new friends at happiness.com • Likewise, we can try and plan for the future to some degree, but life has the habit of throwing things up in the air to disrupt those plans! Indeed, what we truly only really have is this moment we are living now, and because of that, we should focus on that and make the most of it. 8. “The only way to live is by accepting each minute as an unrepeatable miracle.” Tara Brach This mindfulness quote from respected teacher and author Tara Brach is essentially saying the same thing. We must learn to appreciate that our time on Earth is limited and we should make the most of every minute. This quote also hints at the power of gratitude, suggesting we should be grateful for the gift of life and all the wonder it brings. When problems and thoughts start to cloud your mood and mind, remember this mindfulness quote and try to bring yourself back to the idea of appreciating every moment of our existence. 9. “Paradise is not a place; it's a state of consciousness.” Sri Chinmoy All too often we are searching for our own idea of Paradise: be that in the form of our dream home, an exotic holiday or the perfect relationship. And while, of course, it’s great to have dreams to aspire to, we mustn’t neglect the idea that we can be happy with what we already have. Indeed, it’s our mental attitude that can be a source of peace and contentment. If we achieve a peaceful, conscious mind, free from conflict, it can bring us great joy. Practicing mindfulness can help us achieve this state of being. This quote from Indian spiritual leader Sri Chinmoy reminds us that happiness is a journey, not a destination. 10. “Mindfulness isn’t difficult, we just need to remember to do it.” Sharon Salzberg Best-selling author Sharon Salzberg has written many meditation and mindfulness books and has been teaching meditation since 1974. So, she’s pretty well placed to be able to talk about the difficulty – or ease – of practising mindfulness. Indeed, Salzberg's quote is spot-on. Practising mindfulness in itself is not difficult as it’s simply a way of being that doesn’t require any more of our time. However, training our brains to remember to stay mindful at all times can be more of a challenge, especially if mindful behavior is new to us. However, we can change our behavior gradually, and this mindfulness quote is a reminder of that. ● Which of these mindfulness quotes do you live your life by? Do you have any others you would like to share? Let us know in the comments below. Want to discuss mindfulness with like-minded people? Head over to our forum. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Learning | Self care | Meditation Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and travel lover. He also enjoys hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!