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While your body can only physically sustain a panic attack for a short period of time, it can feel like an eternity when you’re actually the one having one. Shortness of breath, chest pain, dizziness, nausea, and a terrifying feeling of being unsafe; sometimes for no apparent reason, can make you feel vulnerable and out of control. Other people might react poorly to your panic disorder, telling you “just calm down” or “stop being so dramatic.” Stigma, misconceptions, and fear can make you afraid to even go out in public in case a panic attack should strike. There’s no need to stay locked in your house though with these 8 strategies that you can use to stop a panic attack on the spot. 

#1. Recognize What A Panic Attack Is, And Isn’t

According to the Anxiety and Depression Association of America (ADAA), a panic attack is the sudden onset of intense fear or discomfort. It can be as short as 10 minutes or less but includes acute symptoms of shaking, heavy breathing, racing heart, sweating, chest pain, intense fear, and more. The severity of the symptoms creates panic and the sufferer can feel like they are losing control, having a heart attack, choking, or even dying. The first step to being able to control and stop panic attacks is being able to recognize when you are having one. Everyone experiences panic attacks a little differently, know your common symptoms. Once you recognize that a panic attack is taking place, calmly remind yourself that these feelings will pass and squelch negative thoughts about being in danger.  Remind yourself that you are safe and that in a few moments, your breathing and heart rate will return to normal. Encourage your mind to take part in the following strategies that will help put the breaks on your panic attack as fast as possible. 

#2. Using CBD Oil For Anxiety And Panic Attacks

CBD oil isn’t just a holistic health trend, it’s a real plant-based treatment option for anxiety and depression disorders. Cannabidiol (CBD) works on your body’s natural endocannabinoid system that regulates, among other things, your mood and emotions. A recent article from CBD KYRO talks about the significant studies done over the last decade that prove CBD oil can help treat anxiety and depression.  It can regulate the stress hormone cortisol while encouraging the brain to produce more feel-good hormones like serotonin. Check out this list of 20 best CBD oils by Giftwits if you need a starting point for trying this supplement.

There are various ways of taking CBD, you can also buy CBD gummies. If you are wondering as to how many CBD gummies you should take, you can check online.

#3.  Deep Breathing And Muscel Relaxation

By controlling your breathing you can prevent hyperventilation which worsens the symptoms of a panic attack. The feeling of not being able to catch your breath is frightening, so getting that under control should be a high priority. Try counting, breathing in for 4 seconds, holding it for 1, then blowing back out for 4. There are even some great phone apps for guided breathing exercises you can use. You can combine deep breathing with muscle relaxation techniques. Systematically clenching, holding then slowly releasing muscle tension can be very relaxing.  

#4. Learn How To H.A.L.T.

H.A.L.T. (hungry, angry, lonely, tired) is an acronym that reminds us of  4 things that can bring out our worst emotional states. All of these things can be triggers for panic attacks and emotional distress. Learning your triggers can help you avoid a panic attack or to recover faster. Bradford Health Services discusses how H.A.L.T. is used for anxiety, ADD, addiction recovery and more. If you’ve ever heard the expression “hangry” then you know that hunger and mood are closely related. It can lead to destructive habits or negative feelings. Being lonely or angry can also lead to poor decision making and feelings of helplessness. Finally, being tired takes a toll on our physical bodies and our emotional state. H.A.L.T. is a reminder to check-in and take care of our basic needs to stabilize our emotional health.

#5. Practice Mindfulness Or Meditation 

You can’t always control the stimuli around you but you can control your response to it. Mindfulness is the art of being fully present in the moment and using that clarity in your response to the world around you. To be mindful you have to slow down, focus on one thing at a time, and be self-aware. Many people use meditation to help practice mindfulness. The publication Mindful.org urges those that suffer from panic attacks to take things one moment at a time, explore your breathing, and “just be.” Remind yourself that there is nowhere else you need to be and nothing else you need to do; other than to live in this moment in time.

#6. Carry Lavender And Drink Chamomile Tea  

Tons of anecdotal evidence and now several clinical studies have shown that lavender essential oil can have a calming effect on the mind and body, according to an article abstract found on the US National Library of Medicine. The essential oil is inhaled, using aromatherapy to deliver the natural plant-based chemicals to the brain. Similarly, chamomile tea can help you relax and even sleep better. There are many other essential oils and plant-based medicines that claim to help with anxiety, so you can try a few and find the best one for you.  

In addition to these strategies that can help you end a panic attack quickly, there are things you can do in your everyday life to prevent panic attacks from creeping up on you. Improving your overall diet and getting in some physical activity can help balance your mental state. You can also spend time on hobbies, meditation, or journaling to help you relax. It can be hard to carve out the time from your busy day, but it is very important.  Mummy Fever, a UK blog about parenting, talks about how hard it is for moms to find time for themselves. The demands on your time and energy are never-ending, so write some “me time” into your calendar and stick to it. 

Author bio: Marina Turea works as content manager at Digital Authority Partners and a huge fan of everything CBD. 

Lisbon, the capital of Portugal, is brimming with things for visitors to see and experience. Many of these things are free including parks, museums, and churches. It’s easy to close your wallet and hit the streets of Lisbon!

Lace up your walking shoes if you want to save some cash and walk to see several attractions around the city. Taxis and public transportation costs can quickly add up and walking lets you experience more of this historic destination.

Since you will be spending a lot of time walking, drop your bags at a Bounce luggage storage facility in Lisbon so you do not feel like a pack mule by the end of the day. 

Image via Unsplash

Parque dos Poetas (Poet’s Park)

Come take a stroll through a lush, landscaped park and breathe in the fresh Portuguese air. Poet’s Park, as it is known to those who speak English, is filled with beautiful gardens, a refreshing lake, and a unique maze.

There are several intriguing sculptures of fantastic historical poets including Miguel Torga, Luís de Camões, Fernando Pessoa, and Gil Vicente. Each sculpture has an information plaque about the poet.

Visit Parque dos Poetas right before dark and then stay to see the park beautifully illuminated. Check out the schedule for the amphitheater for upcoming concerts. 

Cemiterio dos Prazeres (Prazeres Cemetery)

While visiting a cemetery may not sound like a great time when on vacation in Lisbon, the Cemiterio dos Prazeres is the biggest cemetery in the city. Located in the Campo de Ourique neighborhood, the Prazeres Cemetery was started in 1833.

It originally opened because of a cholera outbreak that created a need for more cemeteries. It is the final resting place of many of Portugal’s more prominent people such as politicians, writers, and artists.

There are tours available that cost money to join, but you can grab a free map of the cemetery at the front office and head out on your own to explore.

Igreja de São Roque (Church of Sao Roque)

Founded by the Jesuits at the end of the 16th century, this gilded church is truly a work of art and should not be missed. It is one of the first known Jesuit churches in the world. Some of the most incredible Jesuit art is in this church and the attached museum. 

While it does cost to walk through the museum, you can enter the church and explore the areas open to the public. You can also take a stroll around the outside of the church and admire the white-washed façade.

Bring your camera when you visit the Igreja de São Roque for great photos to share with those back home and on social media. 

Feira da Ladra (Thieves Market)

No matter what country you are in, who would not love to spend time exploring a flea market? Formerly known as the Mercado de Santa Clara, the Feira da Ladra literally translates to the Thieves Market and is the biggest flea market in the city. 

While it does not cost anything to visit this eclectic flea market, if you decide to do some shopping for souvenirs you will have to part with some of your hard-earned cash. You can easily spend hours wandering through the different booths.

Find a little bit of everything at the Thieves Market including terracotta wine jars, hand-painted tiles, coins, and other knick-knacks. You will be on sensory overload as you stroll along with the natives and other tourists.

Dinis Wall

The last known remnant of King Dinis and medieval times in Lisbon, the D. Dinis Wall was built during the 13th century. This 98-foot wall is a fabulous monument and is a great place to visit while in the city. 

Located in the Interpretation Center of the Bank of Portugal Museum, it is free to view the mesmerizing wall, which is in the basement. While here, explore the rest of the museum for an afternoon of learning.

Jardim da Estrela (Estrela Garden)

One of the most beautiful public parks in Lisbon, the Jardim da Estrela is a great place to escape the hustle and bustle of the city. The landscaping of the park is amazing and you can spend an afternoon strolling through the pathways and lazing in the shade. 

Sit and watch the ducks and geese as they swim in the lake. Pack a snack or a full picnic and spend the afternoon people-watching in the fresh air. Some weekends, craft fairs are held in the park where you can find cute souvenirs.

Stop by the wrought-iron bandstand from the 19th century that is still used today as a concert stage for wonderful concerts in the park. Drop by the open-air library for a book to read while taking a break in the shade. 

Praia de Carvavelos (Carcavelos Beach)

Located just outside of Lisbon, the golden sands of Praia de Carvavelos is a wonderful place to relax in the sunshine. The beach beckons you and is only about a 20-minute train ride from Lisbon.

Bring your sunscreen, beach towel, and bathing suit then stretch out and enjoy the day. Watch the surfers trying to tackle the waves. There are several surfing competitions held at the Praia de Carvavelos each year. 

It is free to enjoy the beach, but you will have to pay a fare for the train and of course, any refreshments you get throughout the day.

Image via Unsplash

Palácio Foz (Foz Palace)

Come visit the Palácio Foz and catch free concerts and music recitals two or three times each month. While at the palace you can enjoy learning more about this 18th century iconic building. Many of these concerts and recitals are held in the illustrious Mirror Room.

Be in awe of musical masters on the piano, harp, and even the bassoon. Listen to enchanting choral concerts or even a jazz concert. Like the Palácio Foz on Facebook for updates on these free performances. Children under six years old are not permitted in the performances. 

Lisbon is a thriving metropolis filled with so many things to see and do. While many activities do cost money, there are several that you can do while here that are free. Be sure to check out a few of these top 8 free things to do in Lisbon next time you are in the city. 

Resources:

http://parquedospoetas.cm-oeiras.pt/

https://www.lonelyplanet.com/portugal/lisbon/attractions/cemiterio-dos-prazeres/a/poi-sig/1557242/360366

http://www.museu-saoroque.com/pt/igreja-de-sao-roque.aspx

https://informacoeseservicos.lisboa.pt/contactos/diretorio-da-cidade/feira-da-ladra 

https://www.museudodinheiro.pt/en/heritage/2/king-dinis-wall 

https://visitar.lisboa.pt/explorar/locais-de-interesse/jardim-guerra-junqueiro

https://www.visitportugal.com/en/node/141607

https://www.facebook.com/PalacioFozOficial/

 

 

With a covid vaccine on the horizon, it’s looking like travel is back on the cards for 2021. However, with a year preoccupied by a global pandemic, many will have forgotten about one of the biggest challenges we face in our lifetime – climate change.

With that being said, we’ve put together a handy guide focused on sustainable products you can take with you on your next trip.

Image via Unsplash

Vegan Leather Backpack

When travelling in a different country, it’s always a good idea to take a day-to-day backpack for your water, food and to keep your valuables safe. A vegan leather backpack is not only ideal for this but it’s also a great eco-alternative.

Made out of washable kraft paper and recycled polyester, it has all the hallmarks of leather without the pollution and animal cruelty.

Bamboo Toothbrushes

With trillions of pieces of plastic currently in our seas and oceans, it’s little wonder that people are flocking away from using plastic toothbrushes. Toothbrushes made from bamboo are in high demand due to the fact that they can be composted.

That’s not to mention the fact that they will biodegrade in a considerably shorter amount of time than their plastic counterparts.

If you’re packing a toothbrush for your next trip – make sure it’s bamboo.

Shampoo Bars and Soap

Over the years plastic has been used in almost every product we see in our bathrooms. Soaps and shampoo are no exception.

But what you might not know is that the plastic packaging not only ends up in our oceans if it’s not recycled properly but it takes up to 20 times the amount of energy as cardboard packaging to produce.

Packing some travel soap and shampoo bars for whilst you’re away is an ideal choice – especially as it means there’s no chance of a shampoo explosion in your bag!

Reusable Coffee Cup

For those of us fueled by coffee (guilty), part of the joy of travelling can be experiencing the different coffees found around the world.

When we dig a little deeper however we find that coffee cups are a huge source of carbon emissions and ocean pollution.

For example, in the UK it’s estimated that we throw away over 2 billion disposable cups EVERY YEAR. These cups all take energy and water to create just to be disposed of after a single use.

The solution? By investing in a reusable coffee cup like this one from goBambu, you can limit the need for using disposable cups – especially if you’re travelling and drinking your coffee on the go.

Bonus Tip to Travel More Sustainably

Apart from packing your eco-essentials there is another way to help you travel sustainably.

Flights: If you’re flying and are concerned about the carbon footprint from your journeys, consider donating to tree planting organisations. These tree planting organisations will plant trees on your behalf, offsetting your carbon emissions for a small fee.

Not all immigrants need to hire an immigration lawyer. However, they can get a lot of help by working with one. When you employ one of the Canadian immigration lawyers, you can make the difference between getting your application rejected and getting it approved.

The decision to move to Canada and start a new life is not made lightly. You need to have a strong sense of self, be brave, and be willing to adapt to a new country with all of its challenges and opportunities. The process of immigration naturally requires a lot of paperwork, bureaucratic hurdles, and policy-related issues to be taken into account. Even short-term immigration, like a study or work permit, has the same problems. Getting into Canada doesn’t have to be hard if you have an immigration lawyer on your side. Some immigrants hope for the best and try to do it independently. However, it’s better to be on the safer side. We will give you five reasons you need one.  

Knowledge and skills

Even if you think you know a lot about immigration law, we believe it’s best if you hire someone who can help you through the process. There are often very complicated legal steps involved when you move to Canada. Because if you don’t, you could have your application rejected, which could cause even more problems down the road. This is why applicants can choose to work with a dedicated immigration lawyer Calgary or a similarly qualified legal professional elsewhere. Their entire practice is built around navigating these complexities, interpreting evolving policies, and ensuring applications are submitted correctly the first time.

Immigration to Canada is hard to understand

Even the most simple applications for permanent residency, work permits, and family sponsorships can be very difficult for someone who has to figure out how to use government websites. People trying to figure out how to apply for the first time may also have problems because processes and forms can change with little or no notice. It can be stressful to figure out which application to use, how to pay fees, and where to send the application. It’s easy for an experienced immigration lawyer to have this information at their fingertips. An immigration lawyer can do all the work for you if you hire one.

They will do it right the first time around!

If you hire a good immigration lawyer, your application will go as smoothly and quickly as possible. Suppose you want a spouse visa lawyer for your spouse. An immigration lawyer who has done this many times before will promptly process the application. In most cases, if you decide to do it on your own, you will be asked many questions you don’t know how to answer, and your application might be returned if it isn’t filled out correctly. In the worst case, your application might be rejected.

Affordable fees

If you hire a reputable immigration lawyer, they will charge you a reasonable fee without making any promises that are not true. They will genuinely care about giving you the best possible legal service at a fair price because if they didn’t, they wouldn’t have that excellent reputation for very long!

For you to avoid scams and fraudulent businesses, read on for some great advice, like this: When hiring an immigration law firm, you need to work with someone who has the right skills and knowledge to do their job. That way, you won’t spend unnecessary money on your immigration.   

Other pecks

People who move to Canada may have to deal with many different types of law, not just immigration law. These include business, family, and international law, to name a few. There are many things that a lawyer who knows about Canadian business laws and regulations can do for people who want to move to Canada with their families. There are many different things that an immigration lawyer could help you with if you’re looking to buy an already existing business or start a new one. Apart from the fact that you get advice on immigration, immigration lawyers can think of both known and unknown problems and opportunities for their clients, who are often still learning a new language, culture, and country. As a result, lawyers can be a huge help before, during, and after one move to Canada. 

Final Thoughts

It’s not easy to enter Canada. It requires many processes and paperwork. Whatever your aim, an immigration lawyer can help. Even if you can do it yourself, you face the danger of having your application refused and your ambition of becoming an immigrant crushed.

Creatives are typically people who earn a living based on their talents. They, much like any other business, need insurance to protect their work. It goes without saying there’s no fixed price on a creative person’s work. This is because no two projects are the same. This article sheds light on how creatives can ensure they are adequately protected from issues ranging from copyright infringements and misrepresentation.

How to Ensure a Good Settlement Offer

Since no two creative jobs are alike, you will need an insurance policy that will reflect this principle. This will be a cushion just in case something happens to your craft and you find yourself needing to respond to the insurer’s settlement offer. Therefore, you need to ensure your pricing speaks for you. Find out how you can get more value for your work below.

1. Examine Similar Works of Art

Thanks to the internet, we now have access to tons of data that helps us set our prices.

Put on your internet hat and research on artists who produce similar work. This endeavour will help you determine what you can and should charge. Make sure you evaluate your work honestly and compare it to artists with similar styles, working in similar mediums, and selling in similar geographical areas.

2. Set a Price and Stick to It

It is commonplace that galleries often have a markup on creative people’s work. If you don’t have a gallery, strive to compare your work to artwork sold directly by other artists in similar positions.

If a gallery represents you, but you still plan to sell work from your studio at a lower price than it, it would be best to reconsider. Always make sure your studio and gallery prices are consistent with each other. Because when it boils down to it, and people buy your work from your studio or gallery, you can be able to maintain a good working relationship with the gallery.

3. Separate Feelings From Facts

This is tough. But it’s not easy to justify your prices to a potential buyer. Consider keeping a piece you really like, or one that has sentimental value to you, to yourself.

It’s easy to get attached to your work because you put so much into it. After finishing a piece, take a break to gain perspective. Then price it like any other product using a sizing formula. Where your work’s value should be based on its physical attributes and not your personal worth.

4. Have Different Priced Work

High-priced art may turn off some customers. Therefore, affordability is a plus for buyers who cannot purchase more expensive works. Additionally, prints are an excellent way for buyers to feel like they own your art. A print, though not the original, can be pretty large. And they are cheaper. Furthermore, it allows hesitant buyers to test the waters, and they can always upgrade when they are more comfortable.

5. Have Transparency in Your Pricing

Being forced to inquire about the price of a piece of art certainly raises a collector’s suspicion. Besides, it often gives the impression you may be changing prices based on who asks, their perceived level of interest, and wealth.

Having your prices available upfront and on your sales platforms shows your honesty. It also helps you avoid many potentially awkward conversations, especially if you hate talking about money. Providing that information upfront puts the onus on the buyer. It gives them time to decide which piece fits their budget before approaching you for a quick transaction.

Be Confident

Always be confident and stand up for yourself and your work, whether you sell frequently or not. Be prepared for the inevitable question of why a piece is so expensive and always be ready with an answer. Believe that your work is valued and your pricing is methodical and fact-based. Also, be sure to pinpoint other people who have made similar purchases. Confidence works wonders and will help you get paid in the end.