A HYPOCHANDRIACS TALE

The Power of Positive Thinking

2008-07-29T12:44:00.001-04:00

One way of tackling panic attacks is to look at the way you talk to yourself, especially during times of stress and pressure. Panic attacks often begin or escalate when you tell yourself scary things, like "I feel light-headed . . . I'm about to faint!" or "I'm trapped in this traffic jam and something terrible is gonna happen!" or "If I go outside, I'll freak out." These are called "negative predictions" and they have a strong influence on the way your body feels. If you're mentally predicting a disaster, your body's alarm response goes off and the "fight-flight response" kicks in.

To combat this, try to focus on calming, positive thoughts, like "I'm learning to deal with panicky feelings and I know that people overcome panic all the time" or "This will pass quickly, and I can help myself by concentrating on my breathing and imagining a relaxing place" or "These feelings are uncomfortable, but they won't last forever."

Sometimes it's helpful to remind yourself of these FACTS about panic attacks:

A panic attack cannot cause heart failure or a heart attack.
A panic attack cannot cause you to stop breathing.
A panic attack cannot cause you to faint.
A panic attack cannot cause you to "go crazy."
A panic attack cannot cause you to lose control of yourself.
If it's too hard for you to think calming thoughts or to concentrate on relaxation strategies when you're having a panic attack, find ways to distract yourself from the negative thoughts and feelings. Some people do this by talking to other people when they feel the panic coming on. Others prefer to exercise or work on a detailed project or hobby. Changing scenery can sometimes be helpful, too, but it's important not to get into a pattern of avoiding necessary daily tasks. If you notice that you're regularly avoiding things like driving, going shopping, going to work, or taking public transport, it's probably time to get some professional help.

Put a stop to the thoughts that lead to anxiety, and to replace those thoughts with realistic, rational thoughts. Then, when these self-statements are practiced and learned, your brain takes over automatically. This is a form of conditioning, meaning that your brain chemistry (neurotransmission) actually changes as a result of your new thinking habits.

First, use thought stoppage. Be gentle but firm about it.

"STOP! These thoughts are not good for me. They are not healthy or helpful thoughts, and I have decided to move in a better direction and learn to think differently." (You are reminding and reinforcing your brain each and every time you make this rational and realistic statement.)

Then, pick two or three statements from the list below that seem to help you, and repeat them to yourself OUT LOUD each day. (You don’t have to believe them fully yet – that will happen later).

How Do You Escape From Agoraphobia?

2008-07-06T19:21:00.006-04:00

Agoraphobia Basics

Since many haven't heard of agoraphobia it often takes people with the condition awhile to get agoraphobia treatment since they don't know what is wrong with them. In addition there is no specific agoraphobia test that can easily determine if an individual has the phobia. So what then is agoraphobia and how can you live with it?

Agoraphobia is similar to anxiety disorders in the sense that people with the condition typically have a fear of open or public spaces. Those with agoraphobia many not be able to go outside of the house while there are some who can go outside but only with a trusted companion. This fear typically comes from individuals being afraid that they will have a panic attack in a public place and having no one around to help in an emergency. So does this mean that agoraphobia happens with panic disorders?

Agoraphobia and Panic Disorders

Typically agoraphobia is a condition that develops when individuals are fearful of what happens should a panic attack occur as a result of a panic disorder. Those who have agoraphobia typically have an underlying panic disorder that makes them feel vulnerable when they go outside. They are worried that they will be at the mercy of strangers should they suffer an attack in a public area. Although agoraphobia has its own characteristics that are different from panic disorders. Consider the agoraphobia symptoms to determine if you or someone you know may be suffering from this condition.

Characteristics Linked to Agoraphobia

Agoraphobia Symptoms

There are many personality traits and characteristics that are agoraphobia symptoms. All of these traits are typically high anxiety and an individual may only exhibit one or two of the symptoms and not all.

Those with agoraphobia will be oversensitive to emotional stimuli. They will quickly feel or show emotions. Typically the emotions that agoraphobics are most likely to show include excitement, joy, elation, passion and affection.

Those with agoraphobia will also ten to have a higher level of imagination or creativity than other people. While this may sometimes be a good thing, it can be difficult when those with agoraphobia allow it to control them to the point that they envision dreadful events and become housebound as a result.

In addition, those with agoraphobia may have rigid thinking. This means that they perceive everything in extremes and absolutes, everything and everyone to them is either right or wrong, black or white. There is no grey area for these individuals and they often don't think in the term of should or maybe. This is why agoraphobia treatment is important since it can help individuals to lead a more normal live with the condition.

Real Anxiety Relief.

2008-06-16T16:16:00.004-04:00

While it is no secret that we all feel anxious from time to time, for some people anxiety can become so overwhelming it becomes difficult to function. One of the first steps in finding anxiety relief is defining anxiety and separating how it is different from a simple case of nerves.

In normal doses, anxiety can actually be beneficial. It is what helps most people face difficult situations and make it through deadlines. Major problems can occur; however, when anxiety moves from being a normal and beneficial emotion to becoming a true illness. Anxiety is often genetic, running in families. In some cases, anxiety could be associated with the life experiences of the person impacted by it; however, because it is biological in makeup, there also may be no clear cut association with any recent event in the person’s life. It should be noted there are a variety of different anxiety disorders and each one possesses its own marked characteristics. Therefore it is important to find an anxiety relief method that will relieve the root of the problem and not merely mask the symptoms.

Persons who truly suffer from an anxiety disorder may feel anxious a large percentage of the time without any apparent reason at all. In some cases, the person impacted may become so uncomfortable it is difficult for them to function. Because of the anxiety they experience, they may eventually withdraw from everyday activities. In other cases, the anxiety may only be experienced occasionally but the anxiety attacks are so intense the person experiencing it becomes terrified and may even be immobilized by it.

Other symptoms of a generalized anxiety disorder may also include the following:

* Headaches
* Irritability
* Trembling and/or twitching
* Muscle tension
* Hot flashes or sweating
* Nausea
* Exaggerated startle response
* Difficulty concentrating
* Fatigue
* Feeling as though there is a lump in your throat
For true anxiety relief Click Here!

Anxiety & Caffeine

2008-06-09T21:58:00.003-04:00

Stop! Don't take another sip of that coffee. Here's why...

Caffeine, the stuff found in your coffee, tea, and cola, is
one of the most popular mood-enhancing drugs on the planet.
That's right, caffeine is technically classified as a drug,
and rightly so... it can cause havoc with your anxiety and
worry levels.

Caffeine makes you feel energetic and alert by increasing
levels of brain chemical called norepinephrine. But as with
most things in life, you don't get something for nothing.
Caffeine has a dark side...

"Caffeine is an energy loan shark. What it lends you in the
morning it takes back with heavy interest in the afternoon."
~ Jacob Teitelbaum, M.D.

And every time you drink caffeine your own natural abilities
to produce those feel-good chemicals are reduced, so
eventually you need even more coffee to get the same
alert/energetic feelings. Before long you become dependent
on coffee just to "feel OK." But that's not all...

1. Caffeine increases the levels of your stress hormone
adrenaline. This can trigger feelings of anxiety and cause
sensations of tension and stress. It's not uncommon for such
people to be prescribed anti-anxiety medication, when all
along the symptoms were triggered by caffeine intake. And
every time your body releases more adrenaline unnecessarily,
you are putting more stress and strain on your nervous system,
which ultimately makes you more prone to anxiety.

2. Caffeine blocks the effects of hormones serotonin and
melatonin. When this happens sleep becomes more difficult,
which also makes you more prone to anxiety.

3. Caffeine leeches vital vitamins and minerals out of your
body. Which (guess what?!) makes you more prone to anxiety.

I think you get the message by now. The good news is when you
reduce your caffeine levels you'll find yourself with higher
levels of calmness, more energy, and better sleep. And best
of all, less anxiety and worry. But coming off caffeine can
be tricky, there are some initial downsides...

You'll lose that almost instant energetic caffeine buzz. You
may find, only initially, you get more headaches. And whilst
you're on a caffeine comedown, you'll probably feel cranky
and irritable. Thankfully, all of these downsides are
short-lived.

The best way to become caffeine-free without harsh withdrawal
symptoms is by gradually reducing your intake week-by-week.
Your first job is to get down to just one cup of coffee a
day. So if you drink four cups a day, for the first week
drink three a day, for the second week drink two cups, and
for the third week drink just one cup.

If you are committed to eliminating caffeine from your life
and minimizing anxiety, once you are down to one cup, begin
the week by drinking just half a cup of coffee (that means
putting in half the measure of coffee you usually use, not
just half the amount of water!) For the next week you should
be able to go coffee-free without harsh withdrawal symptoms.

Ideally if anxiety and worry are dominating your life it would
be best to totally eliminate caffeine from your diet
altogether -- you will feel the most benefits that way. But
if you are a coffee/caffeine lover then at LEAST cut back to
100 mg maximum a day. Here are typical caffeine content
levels per drink:

Coffee 90-150 mg
Tea 30-70 mg
Red Bull 80 mg
Dr. Pepper 61 mg
Mountain Dew 55 mg
Surge 51 mg
Tab 47 mg
Coca-Cola 45 mg
Diet Coca-Cola 45 mg
Pepsi Cola 43 mg

It's crazy, just the simple act of having these seemingly
innocent drinks can cause very real anxiety problems. For
some people one cup of coffee is enough to set them up
for a day of worry and anxiety, without them even realizing.

What If...

2008-06-09T21:47:00.002-04:00

What if...? Two tiny little words. And a whole world of
emotional discomfort. These two words are what drive *all*
forms of anxiety.

If you suffer from general anxiety you may find yourself
saying things like: "What if I get cancer?", "What if my
partner is falling out of love with me?", "What if I say
something and look like an idiot?", "What if I can't meet
that deadline at work?","What if I mess up that
presentation?", "What if...?"

All these "what ifs...?" keep anxiety stoked. When you are
worrying or anxious there is a stream of these "what if...?"
thoughts. So, what to do?

Well there are a number of methods you can use. But I'll
teach you a very simple one you can begin using today,
quickly and easily. It's a two step process...

1. Become Aware. Usually these "what if...?" thoughts happen
so automatically and naturally they barely register in
your conscious mind, you get caught up in a sort of
day-dream, or should that be day-mare! So the first step
is to become *aware* of when you are caught up in the
"what if...?" process. Just notice, and be aware.

2. So what...? When you become aware that you're in an
anxious or worrisome moment *reframe* you thoughts.
Instead of saying "what if...?" say to yourself "so what
if...?" This is a subtle but very significant change in
your relationship with worry. Saying "what if...?" is like
trying to confront an undefeatable enemy face-on and
battling away, but the more you do so the more drained you
become. Here, you can't win. But saying "so what if...?"
is like mentally shrugging your shoulders and just walking
away from that enemy. When you do this you save yourself a
whole lot of mental and physical energy.

While this method won't cure anxiety, for many people it
certainly takes the edge off. Give it a try, you might be
pleasantly surprised.

Do You Have This Anxiety Free Mindset?

2008-06-09T21:35:00.004-04:00

Anxiety and philosophy - what the heck do they have in
common, and why's it important for you? Read on and I'll tell
you...

Back in high school I read a philosophical essay by Albert
Camus called "The Myth of Sisyphus." (Bear with me here it
will all make sense in a moment)

It made a BIG impression on me. In the essay, Camus talks
about man's futile search for a sense of meaning in the face
of crazy illogical world. He goes on and compares the
craziness and struggles of our lives with the situation of
Sisyphus...

Sisyphus was a figure of Greek mythology, who was condemned
to repeat forever the same meaningless task of pushing a rock
up a mountain, only to see it roll down again. Don't we all
know *that* feeling all to well?!

Anyway, Camus concludes by saying:

"The struggle itself is enough to fill a man's heart. One
must imagine Sisyphus happy."

Read that quote again. Why? Because in those few words you
will find one of the keys for conquering your anxiety. There
are two reasons...

Reason One: Emotional control and happiness is an ongoing
process. When you are worried and wracked with anxiety, or
down and depressed, those feelings occupy you at the expense
of too many other things. I've been there.

And in fact I still have "off" days every now and again
*Everyone does* But that's not important. What is important
is how you handle pushing that rock up the hill only for it
to roll all the way back down again...

Like many people I'd get fed-up and down about the constant
seemingly non-stop struggle and worry. But I was totally
blind to what was really going on...

But now, when I have an off day, I'm aware of what's
happening. I ask myself "What's really happening, RIGHT NOW,
this very second?"; I bring my mind back to the present
moment.

When my mind is in the present moment, it's not wallowing
about the past, or worrying about the future. Yes, sometimes
being in the present moment hurts, but by being aware of it,
by accepting your anxiety and depression now, it begins to
dissipate.

Learning to use the present moment is one of the core
techniques of A hypochondriacs tale (cue shameless plug)...

It's an amazingly subtle yet powerful technique, that when
you understand something clicks in your mind - an "ah ha!"
moment. When this happens you suddenly have a means of taming
your anxiety and worry, you are able to start living rather
than being consumed by negative and painful feelings and
thoughts.

But there's also a second reason why Sisyphus's struggle is
important to understand...

Reason Two: If you excessively focus on the goal, that
"someday" you will finally be "free of anxiety" or have
"un-ending peace and happiness" or whatever -- if all you
care about is getting that rock up to the top of the hill --
you are reducing the now to a mere stepping stone.

When this happens life ceases to be an adventure, and becomes
an obsessive need to arrive, to MAKE IT. In effect you are
letting life pass you by, perhaps without even realizing...

You see, it isn't TIME that's precious, because time is an
illusion. So many people sit around doing nothing and say to
themselves, "I'll get around to that eventually." Or they
endlessly *prepare* and never take action.

The "now" is precious, because it's what most of us miss.

Any work toward planning or achieving goals happens now, but
at the same time you need to appreciate each moment as best
you can and not let life be something that just happens in
the future.

As Eckhart Tolle says, "Now, the present moment, is the most
precious thing because it's the ONLY thing." All we have is
the present moment.

Honor that moment.

A Quick Anxiety Relief Trick

2008-06-01T22:32:00.001-04:00

Today I'm going to tell you about a little trick you can use
to take the edge off your anxiety, it only takes minutes to
do...

When you are feeling anxious your mind usually thinks forward
into the future and begins worrying about what *could* happen.
What follows is a sequence of thoughts where you become over
focused on the worst case scenario happening. It's this very
thinking that causes a lot of anxiety, creating those feelings
of dread, fear and nagging tension.

To counter act this some therapists have their anxiety
suffering patients work out the percentage chance of that
worst case scenario happening, and then use logic to try and
counter act anxiety. Trying to counter act emotion with logic
isn't ideal. It's the reason why men (more logical thinkers)
and women (more emotional thinkers) who are in close
relationships often argue.

Instead of using logic, try and switch your focus and feed
your brain alternative scenarios to work with. Your brain
reacts to imagined images as if they were real. This is why
you feel fear when you think about possible worst case
scenarios, even if it's probably never going happen!

But the good news is your brain also reacts to positive images
in the opposite way, causing the body and brain to relax,
which directly counters stress, worry and anxiety. To do this,
grab a pen and paper...

First write down the worst possible outcome of the thing you
are worrying about. Then write the best possible outcome.
Finally write down the probable outcome, the most likely
outcome that will happen. You only need write a sentence or
two for each. For example, if you are worried about an
upcoming presentation you have to make, you might write:

1. Worst Possible Outcome: I totally mess up and make an idiot
of myself, everyone laughs at me.

2. Best Possible Outcome: I surprise my self with a flawless
performance, there is rapturous applause and praise after.

3. Likely Outcome: I will do the presentation, maybe make or
two small errors which nobody will care about, and I'll get
through it just fine and wonder why I worried so much!

Now every time you start worrying about that topic again,
spend a couple of minutes imagining outcomes 2 and 3. If it
helps, close your eyes and picture the scene as if it were a
movie unfolding before your eyes.

This will help stem anxiety as positive and negative emotions
can only exist one at a time, so not only does this tip
prevent the build up of anxiety but also creates a sense of
relaxation and calm. Spend most of this time imagining the
best possible outcome.

Of course this trick shouldn't be used to avoid working out
solutions to worries. But for worries which are out of your
hands and you've done your best to prepare or work out
solutions for, then this is quite a handy little trick.

If you feel like stress and worry dominates your every waking
minute (or keeps you tossing and turning at night) then be
sure to check out my complete anxiety solution here...

Panic Attacks May Hike Heart Disease Risk in Women

2008-05-29T22:03:00.002-04:00

Postmenopausal women who've had at least one panic attack may be at greater risk for heart disease, stroke and even death, new research suggests.

The study found that older women with a history of panic attacks were four times more likely to have heart disease than women who hadn't had a panic attack.

"Women who reported at least one panic attack were at higher risk of having cardiovascular illness and death after an average of five years of follow-up. Even after controlling for other risk factors, a panic attack remained an independent risk factor on its own," said study author Dr. Jordan Smoller, an associate professor of psychiatry at Harvard Medical School.

Symptoms of a panic attack include a sudden feeling of fear, anxiety or extreme discomfort that's out of proportion to your current situation. Panic attacks may also be accompanied by a rapid or irregular heartbeat, sweating, hot flashes, chills, chest pain, difficulty breathing, shaking, dizziness and a feeling that you might die. About one in 10 postmenopausal women has had at least one panic attack, according to the study.

The research, published in the October issue of the Archives of General Psychiatry, included 3,369 postmenopausal women between the ages of 51 and 83. All of the women completed questionnaires about the occurrence of panic attacks in the previous six months. A full-blown panic attack was one in which sudden fear was accompanied by at least four other panic attack symptoms. A limited panic attack was one in which fear was accompanied by one to three additional symptoms.

After an average 5.3 years of follow-up, the researchers collected information on heart disease, stroke and death from any cause. The researchers also adjusted the data to account for other known cardiovascular disease risk factors, such as weight, alcohol use, hormone use, high cholesterol, high blood pressure, age, diabetes and smoking history.

How are anxiety and weight loss related?

2008-05-28T11:32:00.006-04:00

There are a number of things in life that can cause a person to lose weight. Many causes relate to a number of different physical health problems, such as types of terminal illness or sicknesses that are not always easily treated, or mental health problems, such as depression or stress. While the weight loss that is caused by physical health problems are easy enough to figure out and even treat, the weight loss that is due to mental health problems can be more difficult to treat because there is no physical reason for the individual to be losing weight.

People suffering from depression can often have a change in appetite that will either greatly increase their weight or more commonly cause a loss in appetite, which often causes a loss in weight. Intense anxiety, however, more often causes a significant loss of appetite in a person, which can then cause them to lose a lot of weight. Anxiety is a stress on the body, especially when a person finds that they are more anxious about life than they should be. When most people are anxious or worried, they can have a difficult time in thinking of anything else other than about what makes them feel anxious or worried. The appeal of food goes away and they can’t bring themselves to eat because they are too tense to eat. They are distracted and their health becomes something that is no longer a great concern. Being this tense and not eating proper meals, or miss eating altogether, can be quite detrimental to a person’s health. If this is allowed to go on for too long, some people will lose so much weight that they will begin to suffer other medical problems caused by the lack of proper nourishment.

There are many reasons as to why someone would become so anxious about something, much in the same way that depression can be a result of many different things; it depends on the person, their personality, what they have been through, their genetics and what their life is like. Any of these factors can easily be what is contributing to a person’s anxiety and to their loss of appetite. Anyone who is so anxious and worried that they have lost their appetite to the point where they are beginning to lose weight should seriously consider contacting a therapist. Online therapy is becoming more popular for people to use these days, especially people who worry about other people finding out that they are seeing a therapist. The online therapist can communicate with the patient and find out why the patient is so distressed that their interest in food is gone. When the issue is found, the online therapist or counselor can then work with the patient to help them get over their anxiety and worries. In many cases, the therapist is successful in helping the patient deal with what is bothering them, and the patient begins to have more of an appetite as their issues are dealt with. Jennifer Baxt, LMHC, LMFT offers online audio/video counseling as well as works with children, individuals, couples, geriatric patients, depression, bipolar, anxiety and substance abuse

What Is The Difference Between A Panic Attack And An Anxiety Attack

2008-05-24T23:18:00.006-04:00

There are similarities and differences between anxiety and panic attacks. An anxiety attack often comes in reaction to a stressor. You're walking down a dark alley and hear footsteps, or you're at even the top of a rollercoaster and looking to go down that large hill.
An anxiety attack, people may feel fearful, apprehensive, may feel their heart racing or feel short of breath, but it's very short lived, and when the stressor goes away, so does the anxiety attack.

Panic attack on the other hand doesn't come in reaction to a stressor. It's unprovoked and unpredictable. And during a panic attack the individual is seized with terror, fear, or apprehension. They may feel that they're going to die, or lose control or have a heart attack. They have a host of physical symptoms which may include chest pain, shortness of breath, dizziness, nausea. And in addition to these terrifying panic attacks, people start worrying about having the next one. So there's a lot of what's called anticipatory anxiety.

Also, they start avoiding places where they have a panic attack. So if they had one in a grocery store for example, they may stop going to the store. The good news is even though this is a very common disorder, it is very treatable. To find out witch panic disorder you suffer from Click Here!

Panic Disorder Increases Asthma

2008-05-11T21:47:00.004-04:00

The NIMH trial was the first long-term follow-up study to assess asthma and panic. Roughly 600 randomly selected residents of Zurich, Switzerland, who were 19 years old at recruitment were followed for two decades.

Having asthma was linked to a 4.5-fold increase in the risk of developing panic disorder, a condition characterized by repeated, unexplained panic attacks. And people with panic disorder were six times as likely as people without the anxiety condition to develop asthma over the 20 year follow-up period.

The asthma link was much stronger among people who had panic disorder than in those who had infrequent panic attacks. Smokers and those with a family history of allergies were also at increased risk. Smoking is known to exacerbate both asthma and panic disorder.

More Anxiety And Stress Exercises

2008-04-30T20:02:00.008-04:00

Anxiety isn't necessarily a bad thing. Some amount of anxiety is normal for everyone, such as being a little nervous before a test or when you meet someone new who you really like. Did you ever shake somebody's hand and realize that your hand is kind of clammy? That's anxiety. Although it can be uncomfortable, it is usually our body's natural way to prepare for a stressful situation.

Our body is equipped with what's called an autonomic nervous system. This controls many of the automatic functions of our body; our heart rate, breathing, and digestion. When we are faced with a situation which requires our body to respond, the autonomic nervous system changes these functions to deal with that situation. When we get scared, we may feel our heart beating faster or harder; this helps get the blood to the muscles in case they are needed. We may also feel our skin get cold or our hands get clammy. This is because skin is an organ and blood flow may be reduced to the body's organs in order to increase the blood in the muscles. Your body may feel tense as the muscles prepare themselves and you may feel your breathing get deeper as more oxygen is required for your body at that time. These changes occur very quickly and take a lot longer to go back to normal.

When these physiological changes occur when they aren't really needed, or they occur when they shouldn't (such as when you are relaxed and suddenly feel nervous without anything in your environment changing), then anxiety may be a problem. Although these physiological symptoms are usually associated with anxiety and what has been called 'anxiety attacks' or 'panic attacks,' thoughts and emotions are also involved.

Thoughts, or cognitions, which can serve to bring about, increase, or result from an anxiety attack are different for everybody. Thoughts may be "I'm not good enough," "I'm gonna fail this test," "I look stupid," or "It's hopeless." They are typically thoughts relating to something being wrong or about to go wrong, not being good enough, making a fool of ourselves, or fear that one of these things is going to happen. Emotions that occur with anxiety, which may also cause, increase, or result from the physiological symptoms are even more diverse. They can be feelings of embarrassment, fear, not being safe (both emotionally and physically), being alone, or feelings of being closed in (such as in claustrophobia).

Just as physical exercise such as running, playing football, or lifting weights can prepare our bodies for the next time we engage in these activities, certain exercises can prepare our bodies for stressful situations. The key to both is consistency. If we exercise regularly, we feel better, and activities are less strenuous because our bodies are ready. The following ‘stress reduction’ exercises can help you’re body be prepared for stressful situations if you do them consistently and will help relieve stress during those times of high anxiety.

These exercises are listed in order of complexity. The earlier ones are quite simple to perform and can be done literally in a matter of a minute or less. These are more useful for immediate stress reduction. The later ones are more complex, taking up to 10 or 15 minutes to complete. They are more useful for generalized anxiety and stress, and to reduce your overall level of anxiety.

Start Exercising
Try each exercise at least a couple of times, both during times of stress and during times when you nay not feel it is needed. This will help you determine which one or which combination works best for you. Keep practicing them, make changes as needed, and pay attention to how you feel afterward. Being prepared is the best way to fight anxiety and stress. That way, when the stress hits, you’ll be ready. And you will likely find yourself feeling more in control of anxiety and stress and start noticing that your overall feelings of stress is diminishing. Anxiety and stress can be controlled, and now you have the power to do it.

Exercise #1: Stop!
Particularly useful when a stressor hits you suddenly or when a situation occurs which results in racing thoughts and high anxiety. Simply imagine a picture in your head, such as a Stop Sign. Focus on the image until you are able to picture it completely (color, shape, words, etc). Continue to focus for at least 10 or 15 seconds.

Exercise #2: Counting
As simple as it sounds. When you feel that stressor hit you...stop, close your eyes, and count to ten slowly. As you count, focus on your breathing and the numbers only. If stressful thoughts get in the way, start back at one.

Exercise #3: Deep Breathing
Sit in a comfortable position and close your eyes.

Focus on your breathing and breath in through your nose and out through your mouth.

Breath slowly and deeply and focus on the steady and comfortable pace that you are keeping.

Make sure to exhale completely each time, without forcing the air out.

If you find thoughts going through your mind, start to tell yourself something that helps you relax, such as just repeating the word "relax," or counting 1-2-1-2-1-2 as you breath in and out.

Continue this for a few minutes until you feel yourself begin to relax, until the thoughts and emotions are more comfortable for you.

Exercise 4: Progressive Muscle Relaxation
Sit in a comfortable position, close your eyes if it helps, and remove your shoes if you can.

Clench your hands into fists and hold them tight for a few seconds, then allow them to relax slowly.

Do this with the other muscles in your body, in an order similar to the following: wrists, lower arms, upper arms, shoulders, neck, feet, legs, buttocks, stomach, lower back, upper back, forehead, eyes, jaw, lips.

Focus your thoughts on the tenseness of your muscles and then the feelings of relaxation.

Exercise 5: Deep Muscle Relaxation
Sit in a comfortable position, close your eyes, and remove your shoes if you can.

Clench your hands into fists and hold them tight for a few seconds, then allow them to relax slowly.

Do the same with your feet, clenching your toes and paying attention to the sensations as you do this. When you relax them, once again pay attention to the sensations as the muscles relax, often there are sensations of tingling, coolness, or warmth.

Without tensing your muscles anymore, focus on whatever sensation you noticed when your feet and/or hands relaxed. Allow this sensation to flow into your feet and past your heel to your ankle.

As fast or slow as you need to go, focus on the sensation of your muscles relaxing and allow that sensation to move upward, into your legs, buttocks, hips, stomach and back. Make sure not to force yourself to relax, as this process occurs naturally if you allow it.

Allow the sensations to move into your chest, through your shoulders and down your arms, and finally up to your neck and the rest of your head.

This whole process may take 5 minutes or it may take 20 minutes, depending on how anxious you were, how relaxed you want to be, and how used to relaxation your body is. Take your time as you do this, and practice it even if you don't feel you need it. Eventually your body will take less time to achieve the same results.

Exercise 6: Imagery
Sit in a comfortable position and close your eyes.

Think of a place were you would feel very comfortable and safe, such as lying on a beach, in a field of grass, or at the top of a mountain. Whatever image you come up with is fine, even if it seems strange or isn't real.

Concentrate on this image and pay attention to the details, such as what time of day it is, the temperature, the feeling of the wind as it blows, the sounds of the waves, or the leaves rustling.

Continue to focus on what you see, hear, and feel, and on being comfortable and safe.

Do this for 5 minutes or so.

As you do this more and more, you will be able to imagine this much more clearly. You may find that different images work better at different times.

Losing Control

2008-04-22T13:07:00.003-04:00

When we are afraid of panic attacks we want to be in control, desparately. Many people say, "I feel like I am losing control !" And the sufferer goes into a deep inner search to somehow stop these fearful feelings while fretting over the future panic yet to come. But let's put "in control" IN perspective:

I will say that we never have conscious "control" and it is a futile exercise to try to attain it. In fact, what "control" we do have is all on the autonomic and subconscious level - nervous system, breathing, heart beating, swallowing, blinking, etc. When we attempt to exercise a CONSCIOUS control over our autonomic systems is when we get into trouble. It's highly stressful and not possible. If I am worried about not being able to swallow (because of a dry mouth or lodged food) and then try hard to control it CONSCIOUSLY, you can bet that I will feel like I CAN'T swallow and the resulting fear and focus will prevent more swallowing as it becomes exceedingly difficult and the subconscious control is all messed up and distorted. Why? Because we are trying to CONSCIOUSLY control a function that left to our autonomic nervous system will function just fine!

The fear that we feel in a panic attack is similiar. Fear is created by your nervous system which is an automated bodily response. Trying to gain control over fear creates tension and more desire for conscious control. When we stop trying to control our fear, which includes worrying and fretting over it, we don't lose anything...sanity or consciousness or identity. We don't even get amnesia. There is no control to lose. But in reality the "old" feelings, the old "YOU" before panic attacks began, was a state of mind of NOT trying to control your fear because you didn't feel the overwhelming fear that a panic attack brings. The point is that fear is a natural response to what you are informing your nervous system about. It reacts automatically. And you can't do a thing about it except let it happen. Or medicate it away.

"In control" is an unreasonable expectation that furthers panic attacks. The desire for such control becomes the basis for the apprehension many times that sets the panic in motion. "If only I could control this damn fear then I would feel better!" But the wish is unrealistic and never attained until the suffer gives up all hope for conscious control and by this method settles down the nervous system and returning a feeling of "control."

Concerning Panic Attacks and Fainting

2008-04-22T12:57:00.002-04:00

There can be a problem when seeking more panic when the prevailing fear is "passing out" especially when driving a car or in some other immediate situation. Actual fainting is a medical problem.

But remember not to confuse fainting with lightheadedness. Most panic attack sufferers experience lightheadedness or giddiness every time. Are you a hyperventilator when anxious or in a panic state? When you are breathing rapidly you are taking in too much oxygen and not enough carbon dioxide. This affects your blood acidity and it makes you lightheaded and feel faint. Also your tension affects the muscles of the neck and eyes and this can create the sensation of lightheadedness. Panic attack sufferers WORRY about fainting but rarely do. This is a common worry during the onset of panic attacks. After more experience many individuals lose the fear of fainting because it just doesn't happen. If you are a hyperventilator then try breathing into a paper bag or even into your hand to increase the carbon dioxide in your lungs. If you are worried about passing out try to make yourself faint while sitting or standing in one spot. Not possible when you WANT IT to happen!.

The human body has zillions of processes going on all at once. Occasionally "something" can go amiss such as rapid drop in blood pressure from standing up too quickly. But the human body is also a repair and maintenance facility. The body knows how to survive. It will always try to correct itself. You can have faith in your own body. Your fainting episode many times is only temporary. There is nothing wrong with you!

Some people who actually faint or nearly faint have a low blood pressure condition. But once the fear kicks in, the blood pressure rises and the feeling decreases. Some others have had a temporary medical condition such as a viral infection, allergy, vertigo from an inner ear disorder, anemia, sinusitis, heat exhaustion, poor eating habits, low blood sugar, salt depletion, etc. that may result in the feeling of, or actual passing out. This usually goes away over time despite the fear of it.

What to do if you have actually fainted during a panic attack? Visiting a medical professional is the first thing. But our medical professionals don't always have the time or energy to be medical detectives. If there is no obvious physical problem then they may prescribe anti anxiety medications - which may be a solution for some but a problem for others. Keep trying! Seek out information about those medical professionals that are more innovative and detailed in their work. Don't accept a pat answer of "anxiety" always. You need to be convinced that the medical profession has done all it can for you.

Another good option is Cognitive Behavior Therapy (CBT). This therapy takes you through the steps of desensitizing your reactions and giving you back control. Many times a combination of meds and CBT can solve this fear of fainting (when there has been actual fainting) in panic disorder.

But remember, ACTUAL FAINTING is rare in panic attacks. When this feeling arises the natural tendency is to tense up and want to run out of the room or whatever. The opposite works much better. Relax and let the feeling come all over you. Go with it rather than fight it! Let yourself faint if that's what you fear. Try not to overreact and blow it out of proportion. A relaxed body won't faint!

Anxiety Causes

2008-04-14T21:26:00.006-04:00

Problem anxiety may be caused by a mental condition, a physical condition, the effects of drugs, or from a combination of these. The doctor's initial task is to see if your anxiety is caused by a medical condition. Conditions as varied as anemia, asthma attack, infection, drug intoxication or withdrawal, or a number of heart conditions are just a few examples of medical problems that can be associated with anxiety.

Common types of anxiety include these mental conditions:
Panic disorder: In addition to attacks of anxiety, called panic attacks, common symptoms of panic disorders are stomach upset, palpitations (feeling your heart beat), dizziness, and shortness of breath. These same symptoms also can be caused by caffeine consumption, amphetamines ("speed" is the street slang for amphetamines when they are not prescribed by a doctor), an overactive thyroid, abnormal heart rhythms, and other heart abnormalities (such as mitral valve prolapse). The panic attack sufferer may experience their mind going blank or that they somehow do not feel real, in that they feel as if they are looking at themselves from outside of themselves. In order to qualify for the diagnosis of panic disorder, the individual would experience repeated panic attacks rather than just one episode.
Generalized anxiety disorder: Those who endure this condition experience numerous worries that are more often on the mind of the sufferer than not. Those worries interfere with the person's ability to sleep or otherwise function.

Phobic disorders: People with phobias experience irrational fear that may rise to the level of panic attacks in response to a specific thing or situation. Examples of phobias include fears of spiders, insects in general, open spaces, closed-in spaces, air travel, heights, and social anxiety.

Obsessive compulsive disorder: Individuals with this condition either suffer from intrusive and distressing thoughts (obsessions) or engage in irresistible, often repetitive behaviors (compulsions). Examples of obsessions include worries about germs or having items in a particular order. Examples of compulsions include counting items or activities, avoiding walking on cracks, or avoiding touching doorknobs.

Separation anxiety disorder: Considered a disorder of children, separation anxiety disorder can be diagnosed when a child becomes extremely anxious in response to anticipating or being separated from one or more caregiving adults (usually a parent). The separation may come with the child's going to school each day or going to bed each evening, for example.

Stress disorders
These common external factors can cause anxiety:

Stress at work

Stress from school

Stress in a personal relationship such as marriage or friendships

Financial stress

Stress from an emotional trauma such as the death of a loved one, a natural disaster, victimization by crime, physical abuse or sexual abuse (for example, acute stress disorder or post traumatic stress disorder)

Stress from a serious medical illness

Side effects of medication

Intoxication (being "high" on) with an illicit drug, such as cocaine or amphetamines

Withdrawal from an illicit drug, such as opiates (for example, heroin) or from prescription drugs like Vicodin, benzodiazepines, or barbituates

Symptoms of a medical illness

Lack of oxygen: In circumstances as diverse as high altitude sickness, emphysema, or pulmonary embolism (a blood clot with the vessels of the lung)

The doctor has the often difficult task of determining which symptoms come from which causes. For example, in a study of people with chest pain that could be heart disease but turned out not to be heart related, 43% were found to have a panic disorder—a common form of anxiety.

Acupressure To Releave Anxiety

2008-04-07T13:52:00.005-04:00

Three small acupressure exercises that are shure to help just squeeze for about 20 seconds and move on to the next exercise repeat if needed. This was taught to me by an old korean man the studys acupressure.

Anxiety Exercises That Help

2008-04-07T13:33:00.004-04:00

Do you often think that you always have anxiety? Or that you are always depressed? That you are always having panic attacks? I used to think that. And to some extent it was true - I can remember feeling that way probably 95% of the time. But the truth is that no one is anxious or depressed every second of everyday. It may seem like a lot, but there are times when you are probably feeling other emotions.

Here's the challenge. Listen to your thoughts today. If you hear yourself saying that you are always a certain way - depressed, anxious, boring, whatever - I want you to stop yourself and say instead, "I'm only a certain way (fill in negative state here) sometimes".

For example you catch yourself saying "I'm always anxious, I can't take it", just stop, don't get mad at yourself, but just say in your head:

"I'm anxious sometimes, It's ok, I can live with it".

or

"I'm not always anxious, sometimes I'm ok".

Even if you feel these statement aren't true, just try it for a day or two. I guarantee you will feel a little different.

How to Get Help for Anxiety Disorders

2008-04-07T13:23:00.005-04:00

If you think you have an anxiety disorder, the first person you should see is your family doctor. A physician can determine whether the symptoms that alarm you are due to an anxiety disorder, another medical condition, or both.

If an anxiety disorder is diagnosed, the next step is usually seeing a mental health professional. The practitioners who are most helpful with anxiety disorders are those who have training in cognitive-behavioral therapy and/or behavioral therapy, and who are open to using medication if it is needed.

You should feel comfortable talking with the mental health professional you choose. If you do not, you should seek help elsewhere. Once you find a mental health professional with whom you are comfortable, the two of you should work as a team and make a plan to treat your anxiety disorder together.

Remember that once you start on medication, it is important not to stop taking it abruptly. Certain drugs must be tapered off under the supervision of a doctor or bad reactions can occur. Make sure you talk to the doctor who prescribed your medication before you stop taking it. If you are having trouble with side effects, it’s possible that they can be eliminated by adjusting how much medication you take and when you take it.

Most insurance plans, including health maintenance organizations (HMOs), will cover treatment for anxiety disorders. Check with your insurance company and find out. If you don’t have insurance, the Health and Human Services division of your county government may offer mental health care at a public mental health center that charges people according to how much they are able to pay. If you are on public assistance, you may be able to get care through your state Medicaid plan.

Potential Anxiety Cures

2008-04-04T11:02:00.003-04:00

While not all anxiety cures are technically cures, there are means available to help people better function in the face of attacks. Some of the most common methods for combating anxiety include:

• Medications - Doctors have a host of medications at their disposal that can help lessen the symptoms of anxiety. These anxiety cures are not technically permanent, but they can help remove the symptoms so a person can deal with issues at the root of the attack.

• Therapy - This can be very beneficial as an anxiety cure for attacks caused by outside sources. It is also vital for treatment in many other types of anxiety, since it often serves to help people deal with the attacks themselves and learn methods to overcome them.

• Meditation - Anxiety sufferers who learn good relaxation techniques, deep breathing and other similar exercises often find themselves able to stop attacks in their tracks. While this might not be an actual cure, it can help a great deal in assisting a person in regaining control over life.

• Herbal remedies - There are some herbs that can help lessen the impacts of anxiety attacks without having addictive properties. Some people find these very useful, but caution should be used when trying these in conjunction with other anxiety cures. Herbal medicines and other drugs might not mix very well.

Anxiety cures can help people regain control of their lives. While not everyone will find relief from exactly the same cure, there are ways to conquer this particular illness and get back on solid ground without attacks

Panic Attack Facts

2008-04-04T10:37:00.003-04:00

The 1-year prevalence of agoraphobia is about 5 percent.
Recent research also suggests that suicide attempts are more frequent in people with panic disorder.
Panic disorder strikes between 3 and 6 million Americans, and is twice as common in women as in men.
People who have full-blown, repeated panic attacks can become very disabled by their condition and should seek treatment before they start to avoid places or situations where panic attacks have occurred.

ANXIETY & PANIC ATTACKS TIPS

2008-03-31T13:59:00.006-04:00

"Here are a few examples of diversion tactics to use whilst having an attack. Practice them, they really work!

1. Splash face with cold water - this produces the dive reflex and causes your brain to send messages to your body to slow down
2. Distraction - Count down from 100 as fast as you can, repeat over and over. Do maths problems or anything else that occupies your mind
3. Listen to your favourite music loudly and sing along to it
4. Say to yourself - this has never hurt me, it has never hurt anyone else and it never will. I know what it is and it means nothing - disempower the attack
5. Tell yourself that what you are feeling are sensations; nothing more and that sensations never hurt anyone
6. Watch a funny video on TV, laugh out loud
7. Don't look at yourself in the mirror
8. Keep some apples in the fridge. Eat one, then another if you wish
9. Gently slap your cheeks and dance around - confuse your thoughts to distract them
10. In the night, get out of bed, turn on the TV, get a drink, eat an apple and keep moving
11. Talk to someone or phone someone - don't discuss your anxiety
12. Do something physical if you can
13. Do not sit down! Keep moving"

A little bit of humor

2008-03-27T21:36:00.001-04:00

Some funny pics I found enjoy.

Help I'm Going Nuts Again

2008-03-27T20:37:00.007-04:00

Well today is not a good day for me everyone in my household is sick and when i start feeling little things here and there my mind just starts to wander like what is really going on here are you sure It's just a cold or a sinus headache. Crazy things like this happen all the time I should be used to it by now but no my brain travels at speeds that I cant even control. And what happens next I start to get nervous thinking It's something else and only the worst runs through my mind. But I try my hardest not to let it get there and finally I get a hold of the anxiety and start to calm down when the phone rings and It's my wifes boss telling me to get to the hospital your wife has passed out. Now I'm going nuts thinking the worst for her I make to the hospital everyone is in her room I said what happened she said her heart was beating so fast that when she got to emergency room her heart rate was 210 beats per min. I said oh my god she has a bad heart. now I'm really having a panic attack I'm asking the doctor all kind of questions (you know like all us hypochondriacs do) and he said to me she will be fine she does not have a heart problem this thing he calls SVT only happens to 5% of people and it can be fixed and it will never happen again. you just don't know the way I've been acting now like she is handicap or something thats the anxiety and hypochondriac in me.

What's Happening?

2008-03-25T14:25:00.005-04:00

"Imagine you've just stepped into an elevator and suddenly your heart races, your chest aches, you break out in a cold sweat and feel as if the elevator is about to crash to the ground. What's happening?

Imagine you are driving home from the grocery store and suddenly things seem to be out of control. You feel hot flashes, things around you blur, you can't tell where you are, and you feel as if you're dying. What's happening?

What's happening is a panic attack, an uncontrollable panic response to ordinary, nonthreatening situations. Panic attacks are often an indication that a person has panic disorder."

Some Good Books

2008-03-18T12:43:00.006-04:00

Some of these books helped . But what has helped is learning more about the symptoms and reading all I can about panic attacks I read everything I get my hands on that has to do with anxiety & panic attacks. Also this site has helped Click Here!