Anxiety is a normal, healthy feeling that is experienced by everyone. It is the body's way of reacting to stimulus that pushes us to either "fight" or "flight" over a situation. However, when anxiety attacks are chronic, severe, and irrational, and begin to affect the health of a person (physically, psychologically and emotionally), it already becomes a problem that must be addressed immediately. There is a thick line between healthy and unhealthy anxiety attacks. Unfortunately, the demarcation line is almost ignored that normal anxiety crosses into the territory of anxiety disorders.
Types of Anxiety Disorder
There are six different types of anxiety disorder, each has its own characteristics: generalized anxiety disorder, panic disorder, phobia, post-traumatic stress disorder, social anxiety disorder, and obsessive-compulsive disorder.
Generalized anxiety disorder (GAD) is a chronic worry or fear over almost everything without even knowing why. They feel anxious from day to day activities and are troubled that bad things will happen. People with GAD show symptoms such as stomach upset, fatigue, restlessness, and insomnia.
Panic disorder is repeated, unexpected panic attacks, and fears that panic episodes will likely to happen. People with panic disorder are likely to have agoraphobia, or fear of being in places where help or escape will be difficult in case of another panic attack. People with agoraphobia are also afraid of being trapped in confined places such as an airplane or crowded areas such as a shopping mall.
Phobia is excessive, irrational, and exaggerated fear over simple things that generally present little or no danger. Common phobias are heights, snakes, spiders, dark, and flying. People with phobias tend to avoid the things they are afraid of in order to escape anxiety attacks. However, avoidance only strengthens the phobia.
Post-traumatic stress disorder is an anxiety disorder that happens after a life-threatening or a traumatic event. People with PTSD show symptoms such as hyper-vigilance, avoiding situations or places that remind them about the event, nightmares and flashbacks about the things that happened, startling easily, and isolation.
Social anxiety disorder or social phobia is fear of being seen negatively by others or fear of getting humiliated in public by other people. Social anxiety is often mistaken as an ordinary extreme shyness. People with this kind of disorder usually isolate themselves from others or event and places where crowd usually gathers. Stage fright is the most common type of social anxiety.
Obsessive-compulsive disorder or OCD is a condition where a person has unwanted behavior or thoughts which appear to be impossible to control. People with OCD can have certain obsession such as worries that they might hurt someone or that they have forgotten to turn the lights off. They can also have uncontrollable compulsion. The most common is washing of hands repeatedly.
Do you experience anxiety attacks?
• Are you always worried, tense, and on the edge?
• Do you feel like you are in danger whenever you are in confined places?
• Are you afraid of mingling with strangers, meeting new friends or even meeting relatives?
• Do you feel that something bad or catastrophic will happen if certain things are not done according to plan?
• Do you experience worry, fear and anxiousness that affect your relationship, work, healthy, and other responsibilities?
• Do you feel irrational fear but couldn't shake it?
• Does your anxiety force you to avoid everyday situations and activities?
Find Out How I Beat My Anxiety
Monday, May 3, 2010
Panic Attacks – Psyche Your Self
Consulting a psychologist, or a behavioral therapist for that matter, regarding panic attacks may be the best course of action you could do for yourself. That is, if you are not convinced that you can actually help your self out of your condition. But you cannot forever rely on drugs and medical practitioners to give you help. Somehow you have to take action; you have to learn to cope. Here are some ideas that could help you psyche yourself into coping with panic attacks.
You are what you think. If you think that you are fearful of something, you would actually become fearful of that thing, regardless of how irrational that fear could be. If you expect that you would have panic attacks any time soon, you might actually enter into one. The mind is so powerful that it could trigger experiences that are frightening enough to cause you extreme levels of panic sensations. With this similar capacity at your disposal, you could reverse the power of your mind and use it to your advantage.
Based on the principles of Cognitive Behavioral Therapy, a psychotherapeutic approach, a person has the capacity to manipulate dysfunctional reactions, emotions, cognitions and behaviors in order to arrive at a more cohesive and healthier well-being. Given that your panic attacks are triggered by your brain, you could help your brain tone down certain symptoms by just trying to fix its dysfunctions. While simple positive thoughts can help you direct your experience of panic attacks, more intensive and systematic Cognitive Behavioral Therapies can provide you an atmosphere of peace that is free from panic attacks.
Run towards the object of your fear. People have the natural tendency to get away from things, places and events that caused them bad experiences. But the thing is, running away from something would not help release you from your fear, it may actually aggravate your condition. This is because you are somehow reinforcing your fear by feeding in more dosages of fear to your current condition which is the last thing you should really want to do.
No matter how difficult the idea of facing your fear may seem, it is actually among the most effective ways to help you cope and overcome panic attacks. Once you confront the object of your fear or the cause of your panic attacks, you can gain more courage to subdue the symptoms without having to resort to pills and medications.
Win over yourself. Sometimes, it is much easier to accept your lack of sense of control after undergoing panic attack symptoms. One thing will lead to another until you find yourself completely powerless against your condition. Unfortunately, many people have become victimized of their own disorders only because they did not try anything to save themselves from panic-triggering episodes.
If you could try to gain power over yourself and over your symptoms little by little, you can possibly cope well with the disorder until you either have learned to effectively live with it or entirely remove it from your system.
It sometimes the self that causes people with panic attacks the most serious problems. It is also sometimes the mitigating factor to the progression of the condition and its symptoms. If you can gain some control over your own predicaments, half of the trouble is already resolved.
Panic Attack. Easy Steps To Follow!
You are what you think. If you think that you are fearful of something, you would actually become fearful of that thing, regardless of how irrational that fear could be. If you expect that you would have panic attacks any time soon, you might actually enter into one. The mind is so powerful that it could trigger experiences that are frightening enough to cause you extreme levels of panic sensations. With this similar capacity at your disposal, you could reverse the power of your mind and use it to your advantage.
Based on the principles of Cognitive Behavioral Therapy, a psychotherapeutic approach, a person has the capacity to manipulate dysfunctional reactions, emotions, cognitions and behaviors in order to arrive at a more cohesive and healthier well-being. Given that your panic attacks are triggered by your brain, you could help your brain tone down certain symptoms by just trying to fix its dysfunctions. While simple positive thoughts can help you direct your experience of panic attacks, more intensive and systematic Cognitive Behavioral Therapies can provide you an atmosphere of peace that is free from panic attacks.
Run towards the object of your fear. People have the natural tendency to get away from things, places and events that caused them bad experiences. But the thing is, running away from something would not help release you from your fear, it may actually aggravate your condition. This is because you are somehow reinforcing your fear by feeding in more dosages of fear to your current condition which is the last thing you should really want to do.
No matter how difficult the idea of facing your fear may seem, it is actually among the most effective ways to help you cope and overcome panic attacks. Once you confront the object of your fear or the cause of your panic attacks, you can gain more courage to subdue the symptoms without having to resort to pills and medications.
Win over yourself. Sometimes, it is much easier to accept your lack of sense of control after undergoing panic attack symptoms. One thing will lead to another until you find yourself completely powerless against your condition. Unfortunately, many people have become victimized of their own disorders only because they did not try anything to save themselves from panic-triggering episodes.
If you could try to gain power over yourself and over your symptoms little by little, you can possibly cope well with the disorder until you either have learned to effectively live with it or entirely remove it from your system.
It sometimes the self that causes people with panic attacks the most serious problems. It is also sometimes the mitigating factor to the progression of the condition and its symptoms. If you can gain some control over your own predicaments, half of the trouble is already resolved.
Panic Attack. Easy Steps To Follow!
Natural Ways to Deal with Anxiety Attacks
Anxiety attacks are unhealthy to the overall well-being of a person. It can alter the way a person lives. If under an anxiety attack, a person thinks, reacts, and behaves abnormally. This happens because the chemicals in the body tip their balance, hence worsening the effects of anxiety even further. As a result, the person feels physical pain, experiences irrational fear, and shows disproportioned reaction over things.
His social life may suffer including his relationship to his friends, relatives, family, and even to him/herself. If the condition is not addressed and properly treated, the person may think that his life is worthless. In extreme case, he may commit suicide. Thus, on the onset of anxiety, treatment is necessary. Here are some of the possible natural treatments for anxiety attacks:
Meditation and relaxation techniques – These are proven effective methods in dealing with anxiety attacks. Through meditation and relaxation techniques such as breathing techniques, the mind will be able to control the body. Meditation and relaxation techniques can be used during an anxiety attack to slow down the heartbeat, control breathing, and divert the mind away from the cause of anxiety attack. Although these methods require practice, once you learn the proper techniques, they are very effective.
Diet – The food we eat plays a very large role in our overall health, including our mental health. A well-balanced diet and healthy eating promotes a healthy brain and a healthy body. It is advised to prefer natural or organic foods rather than processed foods or those with preservatives and chemicals. If the cause of anxiety attack is weight problem, adapting a diet that helps you reduce weight can solve the problem.
Exercise – Aside from diet, another important factor that helps promote a healthy well-being is exercise. Studies suggest that as little as 30 minutes of exercise, 3 to 5 times a week can have great effects to the body as well as the mind.
Herbal treatments - St. John Wort, Hyperforin, 5HTP (5-hydroxytryptophan), Melissa officinalis, Ginkgo Biloba, passionflower, valerian, scullcap, California poppy, hops and lavender are used as an alternative to prescription drugs to treat anxiety. Natural herbs can be made as tea, but some of these are already available over-the-counter as powder, liquid, capsule, oil, tincture, tablets and tea.
Pray – If you believe in the power of prayer, pray. Many studies show that prayer is an effective way to relieve stress and anxiety as prayers have soothing and calming effect both on the body and on the mind.
Laugh – Laughter still holds the title as the best medicine. This is because when you laugh, your body releases endorphins or "happy chemicals" that help you to feel good and happier.
Identify where anxiety is coming from – Sometimes, anxiety attacks happen for no apparent reason. But that doesn't mean that there is really no reason. After all something cannot happen out of nothing. Thus, if you experience an episode of anxiety attack, there must be a trigger (it might be directly linked to the attack or it might come from something else, totally apart from the event).
Once you identify the cause of the attack (which is as important as recognizing that you are having one), it is easy deal with it directly and process your condition using the natural ways mentioned above or through medication and therapy.
His social life may suffer including his relationship to his friends, relatives, family, and even to him/herself. If the condition is not addressed and properly treated, the person may think that his life is worthless. In extreme case, he may commit suicide. Thus, on the onset of anxiety, treatment is necessary. Here are some of the possible natural treatments for anxiety attacks:
Meditation and relaxation techniques – These are proven effective methods in dealing with anxiety attacks. Through meditation and relaxation techniques such as breathing techniques, the mind will be able to control the body. Meditation and relaxation techniques can be used during an anxiety attack to slow down the heartbeat, control breathing, and divert the mind away from the cause of anxiety attack. Although these methods require practice, once you learn the proper techniques, they are very effective.
Diet – The food we eat plays a very large role in our overall health, including our mental health. A well-balanced diet and healthy eating promotes a healthy brain and a healthy body. It is advised to prefer natural or organic foods rather than processed foods or those with preservatives and chemicals. If the cause of anxiety attack is weight problem, adapting a diet that helps you reduce weight can solve the problem.
Exercise – Aside from diet, another important factor that helps promote a healthy well-being is exercise. Studies suggest that as little as 30 minutes of exercise, 3 to 5 times a week can have great effects to the body as well as the mind.
Herbal treatments - St. John Wort, Hyperforin, 5HTP (5-hydroxytryptophan), Melissa officinalis, Ginkgo Biloba, passionflower, valerian, scullcap, California poppy, hops and lavender are used as an alternative to prescription drugs to treat anxiety. Natural herbs can be made as tea, but some of these are already available over-the-counter as powder, liquid, capsule, oil, tincture, tablets and tea.
Pray – If you believe in the power of prayer, pray. Many studies show that prayer is an effective way to relieve stress and anxiety as prayers have soothing and calming effect both on the body and on the mind.
Laugh – Laughter still holds the title as the best medicine. This is because when you laugh, your body releases endorphins or "happy chemicals" that help you to feel good and happier.
Identify where anxiety is coming from – Sometimes, anxiety attacks happen for no apparent reason. But that doesn't mean that there is really no reason. After all something cannot happen out of nothing. Thus, if you experience an episode of anxiety attack, there must be a trigger (it might be directly linked to the attack or it might come from something else, totally apart from the event).
Once you identify the cause of the attack (which is as important as recognizing that you are having one), it is easy deal with it directly and process your condition using the natural ways mentioned above or through medication and therapy.
Sunday, May 2, 2010
What You should Do if You Had a Panic Attack
Experiencing a panic attack for the first time can be distressing not only because of the actual experience during the attack but also because you tend to develop fear of future attacks. Also known as anticipatory anxiety, fear of future attacks causes continuous fear and tension disabling you to relax. Often when the condition is not addressed, it will lead to phobic avoidance wherein you avoid places, situations, gatherings, and events where emergency help is not readily available or where having an attack can be embarrassing.
Take into extreme, this condition may lead to agoraphobia where you begin to avoid much of the activities you usually do. To avoid this, consider the following advices:
1. Consult your medical doctor. Symptoms attributed to panic attacks such racing heart, chest pain, heavy breathing, profuse sweating, agitation, etc., are also common to other physiological and psychological conditions. Seeking for proper diagnosis from your doctor, therefore, will rule out any cause unrelated to anxiety. Tell him your symptoms, when did the attack happen, and how intense the attack was. Your doctor will ask about your past medical history and may run some tests (e.g. urine test, blood test, drug screens, etc.).
2. See a therapist who is properly trained to handle such psychological condition. No, you are not crazy (people who go to a therapist are not crazy). The reason why you have to see a therapist is to process your emotion and prevent future attacks. Do not wait too long to seek help. Left untreated, a panic attack can lead to more severe conditions. Your therapist may subject you to cognitive-behavioral therapy and exposure therapy to process your thoughts.
3. Find the cause of the attack. Some cases of panic attacks may show a "pattern" – certain activity, thoughts, time or person you are with at the time of the attack. These give you important clues to eliminate later symptoms.
4. Learn some relaxation techniques you can practice at home or while out. Music, meditation, yoga, and breathing techniques are not only helpful in reducing the symptoms during the actual attack but also in strengthening your body's relaxation response.
5. Do not add more fear. Absorbing all the fears and other negative thoughts that come with anxiety attack only adds to more fear which worsen the negative impact even further. Instead, recognize that you are afraid and make it work to your advantage.
6. Practice healthy lifestyle (regular exercise, balanced diet, and enough sleep). Studies prove that at little as 30 minutes of physical activity 3 to 5 times a week is a great stress buster, helpful in preventing future attacks. Balanced diet keeps the supply of nutrients and maintains the balance of chemical in the body. Sleeping at least 8 hours each day recharges the body, refreshes the mind, and calms the muscles.
7. Remove all unnecessary stress. Since, panic attacks are closely linked to stress, avoiding things, people, and situations that stress you out help reduce the chance of future attacks.
8. Educate yourself about panic attacks. There are many resources where you can learn more about the condition. Reading books, health magazines and internet articles about panic attack will definitely equip you with the right information on how to combat any negative effects it brings.
Take into extreme, this condition may lead to agoraphobia where you begin to avoid much of the activities you usually do. To avoid this, consider the following advices:
1. Consult your medical doctor. Symptoms attributed to panic attacks such racing heart, chest pain, heavy breathing, profuse sweating, agitation, etc., are also common to other physiological and psychological conditions. Seeking for proper diagnosis from your doctor, therefore, will rule out any cause unrelated to anxiety. Tell him your symptoms, when did the attack happen, and how intense the attack was. Your doctor will ask about your past medical history and may run some tests (e.g. urine test, blood test, drug screens, etc.).
2. See a therapist who is properly trained to handle such psychological condition. No, you are not crazy (people who go to a therapist are not crazy). The reason why you have to see a therapist is to process your emotion and prevent future attacks. Do not wait too long to seek help. Left untreated, a panic attack can lead to more severe conditions. Your therapist may subject you to cognitive-behavioral therapy and exposure therapy to process your thoughts.
3. Find the cause of the attack. Some cases of panic attacks may show a "pattern" – certain activity, thoughts, time or person you are with at the time of the attack. These give you important clues to eliminate later symptoms.
4. Learn some relaxation techniques you can practice at home or while out. Music, meditation, yoga, and breathing techniques are not only helpful in reducing the symptoms during the actual attack but also in strengthening your body's relaxation response.
5. Do not add more fear. Absorbing all the fears and other negative thoughts that come with anxiety attack only adds to more fear which worsen the negative impact even further. Instead, recognize that you are afraid and make it work to your advantage.
6. Practice healthy lifestyle (regular exercise, balanced diet, and enough sleep). Studies prove that at little as 30 minutes of physical activity 3 to 5 times a week is a great stress buster, helpful in preventing future attacks. Balanced diet keeps the supply of nutrients and maintains the balance of chemical in the body. Sleeping at least 8 hours each day recharges the body, refreshes the mind, and calms the muscles.
7. Remove all unnecessary stress. Since, panic attacks are closely linked to stress, avoiding things, people, and situations that stress you out help reduce the chance of future attacks.
8. Educate yourself about panic attacks. There are many resources where you can learn more about the condition. Reading books, health magazines and internet articles about panic attack will definitely equip you with the right information on how to combat any negative effects it brings.
Panic Attack Medications – Can You Live Without Them?
Medications, a quick fix solution, are the most common way out of panic attacks. They are, for sure, not the ultimate solution to all behavioral dysfunction and many people have become well without the aid of them. Nonetheless, they are still being prescribed for two reasons—because they work and because they are convenient.
But can people with panic attacks truly live normally without the medications? For those who believe in their capacity to help themselves intro treatment other than taking pills and tablets, they can. Sadly for those who are used to the idea of resorting to meds for cure, it may be a bit hard not to take them.
People who depend too heavily on medication for the alleviation of panic attack symptoms know for a fact that dependence will ultimately occur. Along with the possibility that they will not get cured of their behavioral condition, they also will create another problem for themselves—how to recover from dependence on the medication? This truth is perhaps further exacerbated by the fact that panic attack medications are not the typical over the counter drugs that one could easily get over with.
Oftentimes, these drugs (e.g. valium and antidepressants) are meant to cure serious cases of mental disorders. Eventually, the patients will no longer suffer from only one condition but two serious conditions. The bonus? The addiction adds and aggravates the unpleasant experiences accompanying panic attacks. This is the common experience of people who rely too much on laboratory-produced substances.
Apart from drug dependence, panic attack medications can also trigger side effects at varying degrees. Typical examples of side effects are slower reflexes, light headedness, lack of energy, nausea, dizziness, upset stomach, blurry vision, disorientation, memory loss, confusion, impaired judgment, reduced brain activity, slurred speech and depression. Beyond the typical side effects, panic attack medications can also pose added risks overtime especially when certain combinations of medications are used.
Another problem that may be experienced are the paradoxical effects they could elicit. Paradoxical effects include those conditions that are excited by the use of specific medications which include irritability and anxiety at the less serious levels, and mania, aggression and hallucination at the more advanced stages.
Further, panic attack medications come with hefty price tags—not really the best way of exacerbating your already serious behavioral disorder.
However, despite all the negativities surrounding panic attack medications, their effects should not be counted as entirely useless or dangerous. They were made to provide symptom relief and possible cure to start with. Thus, not all effects are bad. Nonetheless, it must be remembered that relief from the symptoms should not be entirely dependent on their effects. They must only be used when extremely necessary. Otherwise, these medications, which are by nature foreign chemicals, might destroy something in you that is beyond repairable.
The truth is, there are a number of ways to cure yourself from panic attacks apart from depending on medications to give you the solution. Behavioral therapies as well as cognitive approaches are among the best alternatives to drugs. Group and individual therapies are also good options. But despite all the promises of these therapies and treatments, if the person lacks the determination to take himself out of the grip of panic attacks, all these may prove useless.
Over the years, medical professionals and patients alike proved that only the person, the patient of panic attacks, could find the cure for his condition.
You Don't Have To Live With Panic Attacks! Proven System To 100% Recover
But can people with panic attacks truly live normally without the medications? For those who believe in their capacity to help themselves intro treatment other than taking pills and tablets, they can. Sadly for those who are used to the idea of resorting to meds for cure, it may be a bit hard not to take them.
People who depend too heavily on medication for the alleviation of panic attack symptoms know for a fact that dependence will ultimately occur. Along with the possibility that they will not get cured of their behavioral condition, they also will create another problem for themselves—how to recover from dependence on the medication? This truth is perhaps further exacerbated by the fact that panic attack medications are not the typical over the counter drugs that one could easily get over with.
Oftentimes, these drugs (e.g. valium and antidepressants) are meant to cure serious cases of mental disorders. Eventually, the patients will no longer suffer from only one condition but two serious conditions. The bonus? The addiction adds and aggravates the unpleasant experiences accompanying panic attacks. This is the common experience of people who rely too much on laboratory-produced substances.
Apart from drug dependence, panic attack medications can also trigger side effects at varying degrees. Typical examples of side effects are slower reflexes, light headedness, lack of energy, nausea, dizziness, upset stomach, blurry vision, disorientation, memory loss, confusion, impaired judgment, reduced brain activity, slurred speech and depression. Beyond the typical side effects, panic attack medications can also pose added risks overtime especially when certain combinations of medications are used.
Another problem that may be experienced are the paradoxical effects they could elicit. Paradoxical effects include those conditions that are excited by the use of specific medications which include irritability and anxiety at the less serious levels, and mania, aggression and hallucination at the more advanced stages.
Further, panic attack medications come with hefty price tags—not really the best way of exacerbating your already serious behavioral disorder.
However, despite all the negativities surrounding panic attack medications, their effects should not be counted as entirely useless or dangerous. They were made to provide symptom relief and possible cure to start with. Thus, not all effects are bad. Nonetheless, it must be remembered that relief from the symptoms should not be entirely dependent on their effects. They must only be used when extremely necessary. Otherwise, these medications, which are by nature foreign chemicals, might destroy something in you that is beyond repairable.
The truth is, there are a number of ways to cure yourself from panic attacks apart from depending on medications to give you the solution. Behavioral therapies as well as cognitive approaches are among the best alternatives to drugs. Group and individual therapies are also good options. But despite all the promises of these therapies and treatments, if the person lacks the determination to take himself out of the grip of panic attacks, all these may prove useless.
Over the years, medical professionals and patients alike proved that only the person, the patient of panic attacks, could find the cure for his condition.
You Don't Have To Live With Panic Attacks! Proven System To 100% Recover
Anxiety Attack Treatments
Anxiety attacks are frightening but the good thing is, episodes are generally harmless. In most cases, attacks rarely last for more than 30 minutes, with peak of intensity within the first 10 minutes. What make such attacks dangerous is if it becomes chronic and if it already affects the well-being of a person and already disrupts his normal way of life.
Several treatments are proven very effective in stopping anxiety attacks. Let us look at some of the more popular ones:
Breathing technique – is one of the most effective ways in controlling anxiety attacks. Proper breathing helps slow down heartbeat and helps calm the tensed muscles as a result of the attack. Breathing also diverts the mind's attention from the "trigger" and calms the self, thus, stopping the attack even faster. Proper breathing techniques are easy to learn and master.
Self-hypnosis – is a great tool to alter your thought process as well as your body's reaction to those fearful thoughts. During an anxiety attack, lay down on your back or in any comfortable position and try to process your thoughts. Identify the origin of such fearful thoughts. Know if it is real. If you concentrate enough in finding the origins of your thoughts, you will soon realize that they are really not a valid reason for excessive fear. It may sound simple, and it is. Psychiatrists now recommend self-hypnosis as a treatment for anxiety attacks and other anxiety disorders. (Hypnosis and cognitive-behavioral therapy can be used together by your therapist to stop symptoms of anxiety attacks.)
Meditation – has long been credited to relieve stress and anxiety as it promotes the release of negative energy from the body, relaxes tensed muscles, and calms the mind, which in turn, effectively reduces irrational fear and apprehension. Meditation may not be for all because of the time required to master the technique, however, with proper guidance of an expert or a little bit of patience and dedication, you can reap its benefits.
Herbs – (such as chamomile, passion flower, lavender, and ginkgo biloba) are very effective long-term treatment for anxiety attacks. Since they are all-natural, they posses no side effects. They may not be as aggressive as prescription drugs but they work just as effective.
Prescription medicines – are a major help in stopping the symptoms of anxiety and episodes of anxiety attacks. Antidepressants are the most common anxiety treatment. They must be taken continuously, which may take as long as six weeks before noticing the effects. Beta-blockers are a type of drugs that prevent symptoms from recurring. SSRIs or Selective Serotonin Reuptake Inhibitors boost the level of serotonin in the brain which regulates and normalizes emotions.
Therapies – are a very important anxiety treatment. These target the psychological aspect of anxiety. CBT or the cognitive-behavioral therapy is used to alter the way of thinking – converting negative thoughts into positive ones. Techniques used in CBT include role-playing and relaxation technique. Exposure therapy exposes the person to the physical sensations of panic in a safe and controlled environment. Through repeated exposure, patients gain greater self control and more confidence in facing fearful situation.
Prescription medicines and therapies, when combined and used at treatment, are very effective. Medical studies show that the response rate of patients is much higher if both methods are used compared to those that are treated using either method.
The Fastest & Simplest Way To End Panic Attacks
Several treatments are proven very effective in stopping anxiety attacks. Let us look at some of the more popular ones:
Breathing technique – is one of the most effective ways in controlling anxiety attacks. Proper breathing helps slow down heartbeat and helps calm the tensed muscles as a result of the attack. Breathing also diverts the mind's attention from the "trigger" and calms the self, thus, stopping the attack even faster. Proper breathing techniques are easy to learn and master.
Self-hypnosis – is a great tool to alter your thought process as well as your body's reaction to those fearful thoughts. During an anxiety attack, lay down on your back or in any comfortable position and try to process your thoughts. Identify the origin of such fearful thoughts. Know if it is real. If you concentrate enough in finding the origins of your thoughts, you will soon realize that they are really not a valid reason for excessive fear. It may sound simple, and it is. Psychiatrists now recommend self-hypnosis as a treatment for anxiety attacks and other anxiety disorders. (Hypnosis and cognitive-behavioral therapy can be used together by your therapist to stop symptoms of anxiety attacks.)
Meditation – has long been credited to relieve stress and anxiety as it promotes the release of negative energy from the body, relaxes tensed muscles, and calms the mind, which in turn, effectively reduces irrational fear and apprehension. Meditation may not be for all because of the time required to master the technique, however, with proper guidance of an expert or a little bit of patience and dedication, you can reap its benefits.
Herbs – (such as chamomile, passion flower, lavender, and ginkgo biloba) are very effective long-term treatment for anxiety attacks. Since they are all-natural, they posses no side effects. They may not be as aggressive as prescription drugs but they work just as effective.
Prescription medicines – are a major help in stopping the symptoms of anxiety and episodes of anxiety attacks. Antidepressants are the most common anxiety treatment. They must be taken continuously, which may take as long as six weeks before noticing the effects. Beta-blockers are a type of drugs that prevent symptoms from recurring. SSRIs or Selective Serotonin Reuptake Inhibitors boost the level of serotonin in the brain which regulates and normalizes emotions.
Therapies – are a very important anxiety treatment. These target the psychological aspect of anxiety. CBT or the cognitive-behavioral therapy is used to alter the way of thinking – converting negative thoughts into positive ones. Techniques used in CBT include role-playing and relaxation technique. Exposure therapy exposes the person to the physical sensations of panic in a safe and controlled environment. Through repeated exposure, patients gain greater self control and more confidence in facing fearful situation.
Prescription medicines and therapies, when combined and used at treatment, are very effective. Medical studies show that the response rate of patients is much higher if both methods are used compared to those that are treated using either method.
The Fastest & Simplest Way To End Panic Attacks
Understanding Panic Attacks
What is a panic attack?
A panic attack is a sudden attack of exaggerated anxiety and fear. Often, attacks happen without warning and without any apparent reason. Some people may experience just one episode of panic attack, while others can have recurring episodes. Recurring episodes usually happen after a person is exposed to various events or situations that may "trigger" panic. While it is generally harmless, panic attacks can severely disable a person physically, emotionally and psychologically. In extreme cases, panic attacks can lead to panic disorder.
Who gets panic attacks?
The condition affects many people. It is believed that 10% of the total population is suffering from panic attacks, yet many are still undiagnosed or under-diagnosed. They tend to occur more on young adults. Female are twice as prone to have an attack as male. It is also said that the condition is genetically inherited so panic attacks may run in the family.
How do I know if I am having an attack?
A panic attack can be identified with different signs and symptoms. They include increased heartbeat or palpitation, chest pain, hyperventilation or shortness of breath, stomach churning, upset stomach, trembling and shaking, muscle tension, sweating, dizziness and light-headedness, hot or cold flashes, tingling sensation or numbness, fear of dying, going crazy or losing control and feeling detached from the surroundings.
The signs and symptoms of panic attacks are similar to a heart attack. The former is not dangerous, the latter can be deadly. It is best therefore to seek for emergency medical help, especially if the patient experiences it for the first time.
What cause an attack?
Many panic attacks happen without any apparent reason; they just come out of the blue. However, attacks may be caused by past traumatic experiences such as death of a loved one, family conflicts, bad relationships, divorce of parents, car accident, public humiliation, etc. An attack may occur when a person is exposed to various events or situations almost similar to the past that may "trigger" panic.
Stress is closely linked to panic attacks. Triggers include stressful life event as well as stressful working and living environment. Genetics is also believed to cause an attack.
What should I do during an attack?
Panic attacks peak from 5 to 10 minutes; it rarely lasts for more than half an hour. But during this time, you can experience discomfort such as those signs and symptoms mentioned above. Since the increased in heart rate is the main reason for experiencing other symptoms, it is important to take control of your breathing during an attack. Breathe slowly and deeply as you can. Breathe in slowly for 3 counts then hold your breath for the next 3 slow counts. Then, exhale for 3 slow counts.
Do this until you are calm. If you are able to stand, get up slowly and walk around. It is also helpful to breathe into a plastic or a paper bag. This allows you to re-breathe your carbon dioxide. Carbon dioxide helps correct the blood acid level that had been disturbed by excessive breathing.
While practicing deep breathing, try to focus your attention away from the cause of panic. Replace your anxious thoughts with happy ones. If available, do something that will occupy your mind such as solving puzzles and playing word games.
Find Out How I Beat My Panic Attacks
A panic attack is a sudden attack of exaggerated anxiety and fear. Often, attacks happen without warning and without any apparent reason. Some people may experience just one episode of panic attack, while others can have recurring episodes. Recurring episodes usually happen after a person is exposed to various events or situations that may "trigger" panic. While it is generally harmless, panic attacks can severely disable a person physically, emotionally and psychologically. In extreme cases, panic attacks can lead to panic disorder.
Who gets panic attacks?
The condition affects many people. It is believed that 10% of the total population is suffering from panic attacks, yet many are still undiagnosed or under-diagnosed. They tend to occur more on young adults. Female are twice as prone to have an attack as male. It is also said that the condition is genetically inherited so panic attacks may run in the family.
How do I know if I am having an attack?
A panic attack can be identified with different signs and symptoms. They include increased heartbeat or palpitation, chest pain, hyperventilation or shortness of breath, stomach churning, upset stomach, trembling and shaking, muscle tension, sweating, dizziness and light-headedness, hot or cold flashes, tingling sensation or numbness, fear of dying, going crazy or losing control and feeling detached from the surroundings.
The signs and symptoms of panic attacks are similar to a heart attack. The former is not dangerous, the latter can be deadly. It is best therefore to seek for emergency medical help, especially if the patient experiences it for the first time.
What cause an attack?
Many panic attacks happen without any apparent reason; they just come out of the blue. However, attacks may be caused by past traumatic experiences such as death of a loved one, family conflicts, bad relationships, divorce of parents, car accident, public humiliation, etc. An attack may occur when a person is exposed to various events or situations almost similar to the past that may "trigger" panic.
Stress is closely linked to panic attacks. Triggers include stressful life event as well as stressful working and living environment. Genetics is also believed to cause an attack.
What should I do during an attack?
Panic attacks peak from 5 to 10 minutes; it rarely lasts for more than half an hour. But during this time, you can experience discomfort such as those signs and symptoms mentioned above. Since the increased in heart rate is the main reason for experiencing other symptoms, it is important to take control of your breathing during an attack. Breathe slowly and deeply as you can. Breathe in slowly for 3 counts then hold your breath for the next 3 slow counts. Then, exhale for 3 slow counts.
Do this until you are calm. If you are able to stand, get up slowly and walk around. It is also helpful to breathe into a plastic or a paper bag. This allows you to re-breathe your carbon dioxide. Carbon dioxide helps correct the blood acid level that had been disturbed by excessive breathing.
While practicing deep breathing, try to focus your attention away from the cause of panic. Replace your anxious thoughts with happy ones. If available, do something that will occupy your mind such as solving puzzles and playing word games.
Find Out How I Beat My Panic Attacks
Symptoms of Anxiety Attacks
Information on anxiety and other psychological issues can be a difficult and daunting task, especially given the rather uneasy subject matter of the topic.This information can be vital to your understanding of a panic or anxiety attack.
Symptoms of Anxiety Attacks
Everyone worries, gets nervous and concerned, feels certain fears, and experiences apprehensions. To a certain degree, anxiousness is healthy as it enables the body to react to certain stimuli and take into action or perform better. As long as the feeling is relative to the situation or problem at hand, it is normal. However, when anxiety gets severe, chronic and irrational, you might already have an anxiety disorder and experience episodes of anxiety attacks.
Common symptoms include:
Fear of going crazy – When under tremendous pressure, a person may feel that he is going crazy. This, however, is more evident during anxiety attack, but rest assured that you are not going crazy. This is because going crazy is not a conscious act; people who are suffering from mental illnesses do not even know that they have one. Again, if you are experiencing excessive fear or irrational thoughts, you are not going crazy.
Dry mouth – This is a natural occurrence during anxiety attack as fluids are diverted to other parts of the body. To counter dry mouth, sip water or suck sweets to stimulate the production of saliva. In severe cases, doctors may prescribe you with liquid.
Shaking and shivering – These two are necessary functions of the body as it constantly tries to keep the body temperature normal. When the body temperature drops from normal, the muscles spasmodically contract, creating friction between muscles and body tissues, thus increasing the body temperature. During anxiety attacks, shaking and shivering are normal.
Heart palpitation – or the feeling that the heart is missing beats is caused by the release of adrenaline into the bloodstream during an attack. This is perfectly normal and cannot harm you in any way. However, it can cause discomfort.
Body pain – such as neck, shoulder, jaw, mouth and stomach pains, as well as head headaches. When the body is under stress, parts of the body usually get tensed, which results to pain.
Chest pain – is a normal body reaction to anxiety attack because of muscle tension. Sometimes, chest pain is misinterpreted as a heart attack, but it is important to identify from one another as the latter can be deadly.
Shortness of breath – is the most distressing symptom of anxiety attack as it almost feels that the chest cannot expand to accommodate the necessary air that the body needs. Sometimes, it feels that someone is pushing a pillow into your face. Three important points to remember are you will not suffocate, stop breathing or pass out.
Feeling detach or unreal – is a symptom of anxiety attack which alters the way you experience yourself or see reality. It makes you feel that everything around you is like a dream, foggy and unreal.
Recognizing the symptoms of anxiety attacks need not require you to understand the physiology of the human body. What is required is your awareness on each symptoms and the danger they have when ignored.
Different people manifest different behaviors when experiencing anxiety. The intensity of prevailing symptoms differs either. And since the term "anxiety disorders" is coined to refer a group of related conditions rather than a single disorder, symptoms may look different on every anxiety attack. It is important, therefore, to consult a health professional so that it will out any possible condition apart from anxiety.
The Fastest & Simplest Way To End anxiety disorder
Symptoms of Anxiety Attacks
Everyone worries, gets nervous and concerned, feels certain fears, and experiences apprehensions. To a certain degree, anxiousness is healthy as it enables the body to react to certain stimuli and take into action or perform better. As long as the feeling is relative to the situation or problem at hand, it is normal. However, when anxiety gets severe, chronic and irrational, you might already have an anxiety disorder and experience episodes of anxiety attacks.
Common symptoms include:
Fear of going crazy – When under tremendous pressure, a person may feel that he is going crazy. This, however, is more evident during anxiety attack, but rest assured that you are not going crazy. This is because going crazy is not a conscious act; people who are suffering from mental illnesses do not even know that they have one. Again, if you are experiencing excessive fear or irrational thoughts, you are not going crazy.
Dry mouth – This is a natural occurrence during anxiety attack as fluids are diverted to other parts of the body. To counter dry mouth, sip water or suck sweets to stimulate the production of saliva. In severe cases, doctors may prescribe you with liquid.
Shaking and shivering – These two are necessary functions of the body as it constantly tries to keep the body temperature normal. When the body temperature drops from normal, the muscles spasmodically contract, creating friction between muscles and body tissues, thus increasing the body temperature. During anxiety attacks, shaking and shivering are normal.
Heart palpitation – or the feeling that the heart is missing beats is caused by the release of adrenaline into the bloodstream during an attack. This is perfectly normal and cannot harm you in any way. However, it can cause discomfort.
Body pain – such as neck, shoulder, jaw, mouth and stomach pains, as well as head headaches. When the body is under stress, parts of the body usually get tensed, which results to pain.
Chest pain – is a normal body reaction to anxiety attack because of muscle tension. Sometimes, chest pain is misinterpreted as a heart attack, but it is important to identify from one another as the latter can be deadly.
Shortness of breath – is the most distressing symptom of anxiety attack as it almost feels that the chest cannot expand to accommodate the necessary air that the body needs. Sometimes, it feels that someone is pushing a pillow into your face. Three important points to remember are you will not suffocate, stop breathing or pass out.
Feeling detach or unreal – is a symptom of anxiety attack which alters the way you experience yourself or see reality. It makes you feel that everything around you is like a dream, foggy and unreal.
Recognizing the symptoms of anxiety attacks need not require you to understand the physiology of the human body. What is required is your awareness on each symptoms and the danger they have when ignored.
Different people manifest different behaviors when experiencing anxiety. The intensity of prevailing symptoms differs either. And since the term "anxiety disorders" is coined to refer a group of related conditions rather than a single disorder, symptoms may look different on every anxiety attack. It is important, therefore, to consult a health professional so that it will out any possible condition apart from anxiety.
The Fastest & Simplest Way To End anxiety disorder
Subscribe to:
Posts (Atom)
