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    My generic adivce doesn\'t address panic attacks specifically. Try the library for self help books, or google panic attacks for some on-line adivce.Therapists, not doctors, appear to offer the best treatment for anxiety. Therapy can cure or reduce anxiety disorders permanently, whereas medications can only reduce anxiety temporarily and have some serious problems. **It takes consistent effort over time to change destructive thinking patterns.** There are NO good quick fixes for anxiety, unfortunately.Antidepressants are commonly prescribed, but it turns out they are primarily placebo treatments, at least for depression. (google antidepressants placebo kirsch ). I\'m sure if you look into it, you will find antidepressants are acting as placebo in anxiety treatment, also. In some people (including me), antidepressants CAUSE panic attacks.Benzos work only for a few weeks to months, and you get increasing tolerance to them, until the dosage can\'t be upped anymore. Then you are worse off than before, because you get rebound anxiety when you try to stop, often worse than the original anxiety. They are well known to cause addiction problems. They also commonly cause severe memory problems and depression. Sleeping pills do the same thing – they are chemically related to benzos.Generic anxiety tips (print them out):Try turning the heat up in the house or dressing more warmly. It is hard to feel anxiety when you are too warm Hot baths work, and at work/school, you can try running hot water over your hands. Caffeine, cold remedies, antidepressants, stimulants like Adderall other drugs can cause anxiety. Birth control, blood pressure, acne, sleeping pills, antipsychotics others can cause depression.Try meditation tapes like progressive muscle relaxation or guided imagery. Try The Anxiety and Phobia Workbook (library?) There are guided imageries in there, you could make a recording or get a friend to do it. Free 15 minute guided imagery download at healthjourneys.com.Go out with friends, and if you don\'t have any, find a club to join and MAKE yourself go until you look forward to it. Laughing helps reduce anxiety.Exercise at least 1/2 hour a day, and anytime you feel really anxious or depressed -research shows it is effective for most people. Sleep hygiene tips: Go to bed and get up about the same time each day, even weekends. Don\'t use your bedroom to watch TV and read and use the computer -just use the room as a bedroom. Don\'t do stuff that pumps you up right before bed, like exercising and using the computer. Wind down, instead take a bath ? The light from the computer screen or TV wakes you up if you use them right before bed. Bluish light is the big offender – try using old- fashioned incandescent bulbs right before bedtime. Make the bedroom dark, even cover up the clock display. Use a noise generator (makes wave sounds etc.) to cover up disturbing sounds. Try soundsleeping.com for free relaxing sounds downloads. Avoid caffeine in afternoon and evening.Put colorful, happy things around the house, and let the sun in. Make a list of things that make you happy. Part of my list: Bread fresh from the oven, fireworks popping on a warm summer evening, the crisp sound of a saltine cracker breaking, fresh sheets on the bed, etc. Read that list when you are down. I also use comforting scents, like Jergen\'s lotion, vanilla or cloves. Work on time management if overwhelmed. Cut back on other responsibilities temporarily so you can spend more time with friends and family. ASK for help. If there are people or situations that stress you , identify them and reduce them as much as possible.Learn to breathe: Put your hand on your belly. Now breathe deep, and feel your belly move up down. That is the right way to breathe. You are probably breathing up in your chest area, instead, and that makes you more anxious. Now breathe slowly. Do a mantra in your head innnnnn ouuuuut innnnnn ouuuuut while slowly breathing. Focus on whatever 2 words you want as you breathe slowly.Are you catastrophising, always thinking of the WORST thing that could happen? Try to catch yourself doing this, then change your thinking to, what is the MOST LIKELY thing to happen – hardly ever is the worst going to happen. For phobia issues, full blown panic can only last an hour or so – after that, you run out of adrenaline start to calm down. So some fears, if you can ride them out tolerate the fear for that hour or so, you will conquer the phobia.Try free computerized Cognitive Behavioral Therapy at moodgym.anu.edu.au. Computerized therapy appears to be almost as effective as counseling, research shows. If you do this, or get a self help book, **You have to work thru the program that you choose – nobody else can fix you – you must fix yourself, with tools that are taught to you.**



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