I, like 1 in 3 Americans, have suffered panic attacks in my life, and I’ll never forget how real and overpowering the fear was, paralyzing in its strength. Symptoms of a panic attack include shortness of breath, a choking feeling, dizziness and feelings of disconnectedness from reality and losing control. It is an absolutely terrifying experience. But if you understand how a panic attack works, you can also learn how to stop it in its tracks.

You see, panic is a natural response to a perceived emergency and helps with the fight-or-flight survival instinct. Rest assured that you’re not crazy. But if you feel the panic rising and you know the emergency isn’t immediately life-threatening (like a car coming right at you, or being inside a burning building), you can take control before the symptoms take control of you.

Make the intention to STOP. You’ve got to decide that you can overcome the rush of adrenaline and if possible, put your hands out in front of you and say out loud “STOP!” in a very firm voice. Remember, you are in control, not your emotions.
Refocus your energy. Don’t let yourself follow the train of panicky thoughts. Instead, reign them in and do some kind of simple, repetitive activity to occupy yourself. Wash the dishes, pull weeds, do sit-ups or any other simple activity that doesn’t require mental concentration.
Breathe. Take control of your breath. Breathe slowly, deeply, from the diaphragm. If you’ve ever been to a yoga class, this is the time to make use of the deep, intentional breathing you learned. Your belly should move with your breath.

Accept your feelings. Once you’ve calmed down, take a look at what triggered your panic attack. There’s something very real there that’s bothering you, and your body is telling you that you need to take some action. But appropriate action can only be taken from a calm, settled state of mind.

Again, the important thing to remember is that panic is your body’s hormonal response to a perceived emergency and that it will pass, usually in just a few minutes. You’re not dying, you’re not going crazy, and you can take control. Please let us know about any other tips that have worked for you.

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There’s a saying, “animals make us human.” It’s because the way we treat the creatures in our care shows what kind of people we are. If you care about your own health, what you eat and what kind of home you live in, it’s important that you care about the health and happiness of the animals that share your home. Love is important for your pet, but so is proper care and mental stimulation. Here are the essential basics of providing a good life for your pet:

Spay or neuter your pet. With an overabundance of animals in shelters who already need loving homes, there’s no need for you to supply your neighborhood with more puppies or kittens. Why take the risk of filling the world with more unwanted animals? Feral animals breed like wildfire and usually end up hungry, sick and diseased. Besides, your local bird population will thank you, as a few feral cats is all it takes to hunt them into neighborhood extinction.

Feed them what they really need. If you care about the kind of food you put into your own body, you’ve got to care about your animal’s diet too. You don’t have to buy the most expensive stuff, but take a few minutes to look at the ingredients. Dogs and cats eat meat, and although it’s perfectly fine to include vegetarian items in their food, the first few ingredients need to be real meat. Not “chicken by-product meal” (which means ground up bones, beaks and feathers), but actual chicken. Your pet’s long term health is worth it. Avoid grains and fillers.

Appreciate what they bring to you. You take care of your pet, but your pet takes care of you, too! The unconditional adoration from your dog is pretty hard to find anywhere in the human world, and a cat’s satisfied purr as it naps on your belly has got to be one of the most wonderful things in the world. Take time to appreciate their personalities and companionship – being a good human requires more than just feeding them and taking them to the vet.

Exercise with your dog. Part of the responsibility you chose when you decided to keep a dog is to make sure they get plenty of daily exercise. Unless your dog is blessed with a huge yard and a few other doggy companions, you need to make sure you schedule in trips to the dog park, a vigorous game of fetch, some rough and tumble wrestling or a brisk jog through the neighborhood. The active lifestyle will do both of you a lot of good. Consider your dog your best workout partner!

Play with your cat. If you share your life with a cat, you know they like to sleep for hours, but cats get bored too. They need playtime and stimulation, and it’s easy to create simple, inexpensive toys (a feather on a string, a ball with a bell inside) to keep them active and entertained. Most cats go nuts chasing the light from a laser pointer!

Adopt from animal shelters. If you’re looking for a new animals to expand your pet-family, I urge you to adopt from a shelter. The reasons not to buy from a pet store are numerous, and you’ll really be saving an adopted critter’s life by letting them into your heart and home.

As much as you can, go green. From carpet cleaners to flea control, it’s always best to reduce the amount of chemicals in your personal environment. Guest writer Kathryn Hawkins has a whole list of ways to green your pet’s life (which is part of greening yours).

Regular check-ups. I know, I know, it’s not easy getting your animal friends to the vet. They always seem to know what you’re up to and hide out in the hardest to reach corners of the house. But it’s important they get checked out regularly, because a condition caught early on is much easier to treat than something full blown. Remember the adage: “An ounce of prevention is worth a pound of cure,” (this goes for you too!). Don’t be afraid to explore alternative treatments like animal acupuncture and pet massage.

Teach kids respect for animals. If you have children or kids that visit your home often, it’s important you teach them how to care for and respect your pets. Take the time to show them how to gently pet, and not pester, these critters who are trying to relax in their own home. Kids always learn best by example.

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Is the economy beating you up? It’s time to get creative. Next time you have an ache or pain, forget about a costly trip to the drugstore and test drive some of your grandmother’s remedies instead. It’ll save money and be gentler on your body and the environment. Recessionistas (and Gents), welcome to the DIY medicine cabinet.

Indigestion and Heartburn

It almost goes without saying – but consider why you’re getting heartburn in the first place. Did you overeat? Too much grease or spicy food? Eating late at night? Scout out the cause and try to stop this before it happens. Then, put down the antacids. The belching, bloat and heartburn caused by indigestion come about because you don’t have enough stomach acid to do the job right. A spoonful or two of apple cider vinegar will help break down the excess food that is causing you trouble and bring your stomach back to balance.

Sore Throat

Sore, scratchy throats are usually a sign of a cold or flu coming on, so you don’t want to ignore this symptom, but you can relieve the pain by gargling with warm salt water a few times a day and then drinking a soothing honey-lemon tea.

Sore Muscles and Bruises

After a hard afternoon of rowing with a friend, I resigned myself to a few days of burning muscles and soreness. But my friend saved the day with a tube of arnica cream. He rubbed it on my shoulders and voila, instant relief and absolutely no aches the next day. The humble arnica flower makes an incredible cream that no medicine cabinet should be without. Use it immediately to speed up the healing of bruises, sprains, sore muscles and other general aches.

Stop Bleeding

You’d think it would burn, but a sprinkle of cayenne pepper on a cut will quickly stop the bleeding and actually relieve the pain.

Ear Infections

Ear infections can become quite serious and cause permanent damage, so please see a doctor if your ear ache has become severe. But if you feel like your infection is mild and at the beginning stages, put a few drops of garlic oil or white vinegar into your ear canal and lay down on the opposite side to let those drops do their work. Garlic and vinegar create an environment that won’t support the bacteria causing the infection. Repeat a few times a day until the symptoms disappear. (If your symptoms last longer than a few days, you should definitely see a doctor!)

Burns

So you bumped up against the stove again? Ouch. Rinse first with cold water, but then immediately apply aloe vera gel to the burn. For those of us who don’t have aloe in the house, slice a potato and rub its cool, soothing juices all over the burn. And honey, with its antibacterial properties, is also good topical ointment. If you can catch the burn immediately, mustard is also reportedly a great salve.

Athlete’s Foot

It’s a foot fungus, and it stinks. Air those piggies, then soak them in salty water, wash them with garlic juice, or soak them with diluted white or apple cider vinegar. All of these things will help kill the fungus. But you have to be persistent, consistent and diligent: no matter what treatment you use, do it a few times a day and stick with it until at least a week after you think the symptoms are gone! Fungus excels at hiding out and coming back when you least expect it.

Rashes and Allergies

Prescription and OTC antihistamines can cause some serious side effects. Before you head for the strong stuff, try green tea, which contains compounds with antihistamine properties. You’ll need to drink 2-3 cups a day to get the full effect.

Acne and Sensitive Skin

First you really have to look at your lifestyle, because imbalances in your health can show up in your skin. But in the meantime, wash your face with oatmeal. It’s a gentle exfoliant and draws out oil and impurities.

Flatulence

Some foods, like beans and raw veggies, are more likely to cause gas, but if you find flatulence to be too common of an occurrence, try taking a digestive enzyme with your meals. You can find these at any health food store. In the meantime, make use of digestive spices such as ginger, anise, peppermint, coriander and dill. You can make tea with these ingredients or incorporate them into your food.

Headache and Migraine

Try rubbing peppermint or lavender oil on your temples and the base of your neck; sniffing these oils may also help. Rub a fresh cut lemon or lime on your forehead. Feverfew is a good herbal remedy for headaches. Have a little caffeine by way of green tea, and don’t forget to use an ice pack for 20 minutes to dull the throbbing.

Dandruff

Have you looked at the ingredients in dandruff shampoo? It seems like they contain almost everything in the Toxic Ingredients You Must Avoid list. Better to try something natural first before resorting to chemicals. Many people swear by rubbing aloe vera gel onto the scalp (leave it on for 20 minutes than rinse it out). This will certainly help with dry, itchy scalp. Another remedy is a rinse with apple cider vinegar. Try these remedies a few times before deciding if they work for you. Even dandruff shampoo requires regular use to see results, so give the natural stuff a chance!

Nausea

The classic cure for nausea or carsickness is ginger tea or candied ginger. You can chew on the stuff raw, if you like, but it’s so spicy and strong it might just make you feel worse. Sniffing real peppermint or lavender oil can also help.

Constipation. First, drink more water and eat more fruit and salads. You’re backed up for a reason and taking lots of laxatives is not the answer. Meanwhile, drinking a few teaspoons of olive oil mixed with a bit of orange or (diluted) lemon juice can help things get moving. Another surefire remedy is 1/4 teaspoon of epsom salts drunk in 1/2 a glass of water. Sometimes calorie restriction or avoidance of healthy fats (such as the good fats found in fish, nuts and avocados) can worsen constipation. And though it’s counterintuitive, some people relieve their constipation by actually cutting back on grain consumption! True, grains contain fiber, but some people don’t digest grains very well. Other causes of constipation include stress, depression, inactivity and nutritional deficiencies. If your constipation is chronic, it may be a sign of a more serious problem, so please seek medical advice and adjust your lifestyle.

Toothache. There’s nothing so bad as the shooting pain of a toothache. You don’t want to ignore a tooth problem, because an infection that close to your brain can be extremely dangerous if it spreads. But in order to reduce swelling and pain while you wait for your dentist appointment, try putting a few drops of clove oil on your tooth and gums, and bite down on a smashed piece of garlic (which has excellent antibacterial properties). This has always worked for me.

Give some of these remedies a try – and share your own tried-and-true treatments, too.

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For the love of your friends and colleagues, freshen your breath, but pass on the Listerine unless you want a little cancer to go with that minty mouth. An Australian study of 3,200 people has found that alcohol-based mouthwashes actually increase your risk of developing oral cancer, and that risk increases nine-fold if you smoke or drink. It’s thought that the ethanol in the mouthwash helps cancer-causing chemicals like nicotine absorb into the skin.

Listerine has long been considered a smart part of a healthy dental care regimen. We’ve all seen the cute cartoon animated commercials where germs are sent scrambling. But this may be one case where the cure is worse than the disease. Thankfully, you’ve got better options:

Jason’s Healthy Mouth mouthwash is free of alcohol, saccharin and anything else you wouldn’t want swishing around your mouth. Try a 16 oz bottle for $7.36.

Prefer DIY? Here’s an easy single-serving recipe:

2 oz. of water
1/4 tsp. baking soda or sea salt
1 drop peppermint oil
1 drop tea tree oil

Mix, rinse, and spit. Ahhhh…now you can smile and breathe easy.

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Behold, the tongue. Pent up (most of the time) in our mouths, it’s easy to take for granted, but why not stick it out and give it a gander? For thousands of years, checking the condition of the tongue has been an important diagnosis tool in Chinese medicine.

Because the tongue is always covered in saliva, and saliva contains electrolytes, mucus and enzymes, any imbalance in the saliva (signaling an imbalance in other parts of the body) can change the tongue’s appearance.

Medical practitioners who look at the tongue’s condition check out things like the size, color and the coating. Open up and say “aaaaaah” and see what you find on yours.

Swollen tongue: This is a sign of edema (fluid retention) in other parts of the body.

Pale tongue: This could be an indicator of anemia.

Red tongue: Hyperactivity in certain systems of the body.

Purplish tongue: There may be congestion and blockages in the body.

Thick coating: Digestive problems.

Thick, clumpy coating: Your immune system may be fighting off a Candida (yeast) infection.

Peeling coat: Weakness or damage in your body’s systems.

Yellow coating: Inflammation or infection in your body.

In Chinese medicine, different areas of the tongue point are said to represent different systems in the body, such as the adrenals, the digestive, nervous and immune systems and more.

It’s a good idea to pay attention to your tongue and take note if you see any sudden changes. The interconnection of the various systems of the body is a fascinating thing. This post is only a very basic overview, so in order to get a truly accurate diagnosis, see a Chinese medical practitioner.

Image: Michael

There’s so much to think about when raising your children green in a brown world. Food, clothing, shelter ““ these are just the beginning. What do you do when your child comes home with lice? How do you regulate TV and internet? Any conscious parent will want guidance for these issues in raising their child as holistically and organically as possible.

Lynda Fassa, author of Green Kids, Sage Families provides over 240 pages of such guidance. And the author has taken into account your busyness as a parent and provides useful information in bite-sized chunks that are accessible and fun to read. You can literally flip through this book and pick out what you need in the moment for healthy snack ideas, easy green home improvement, school-related issues, and arts and crafts for toddlers to teens. (Check out Lynda Fassa’s Green Babies, Sage Moms if you’re a new parent of a little one).

Here’s some of what you’ll find out in this book:

How to host an eco-friendly party
The truth behind food labels
Conscious consumerism for teens
Easy, homemade bath and body products for kids
Ideas for family meal plans
Green ideas for the holidays
Toxic products you absolutely must not allow in your house

Green Kids, Sage Families is a well-rounded read, with plenty suggestions for those on a budget (as many families are) and lots of expert guidance from green CEOs, businessmoms and other “green gurus” with real world experience to help your family thrive organically in the real world.