Panic Attacks: Effective Ways to Cope
Jill is a 21 y/o college student who used to do well until about a few months ago when she started to experience weird attacks almost daily. She described her experience as horrible. When she has the attack, she feels that shes about to die or develop a stroke.
One day while she was in a mall, she suddenly developed an overwhelming sensation all over her body. She was sweaty and tremulous and felt that her heart was pumping so fast. Within a few seconds, she also suffered from chest pain and shortness of breath. This episode lasted for about 10 minutes but she felt that this was her worst ten minutes of her life.
Overwhelmed by her experience, she has stayed away from malls and has avoided being in a crowd of people. Because of the frequency of the attacks, Jill cant anymore function normally. She is afraid to leave the house and go to work.
Jills experience is typical of someone with Panic Disorder. A person with panic disorder develops anxiety attacks associated with the thought that he or she would die or develop a stroke or heart attack. Physical changes such as fast heart beat, shortness of breath, fainting episodes, sweating and tremulousness are some of the accompanying symptoms.
A typical episode usually comes out of the blue and not precipitated by any triggers. It can therefore happen any time and anywhere. An attack can last for a few to several minutes.
One episode can make a person feel scared of having another one. In fact, a lot of people feel distressed anticipating the occurrence of another attack. So most individuals prefer to stay at home and isolate themselves from friends, co-workers, and even relatives. Eventually they become incapacitated.
If youre like Jill, is there any treatment that can help?
Yes, there is. Individuals with this condition are successfully treated with an antidepressant such as the serotonin-reuptake inhibitors. Usually, the dose should be started low, for instance 10 mg/day of citalopram. After a few weeks, the dose should be gradually increased depending upon the persons clinical status.
Cognitive behavior therapy is likewise very effective. This type of talk psychotherapy helps the individual to restructure his or her thinking. Negative cognition associated with the illness should be addressed in therapy because it creates more harm than good. Relaxation techniques such as breathing exercises should also help.
During treatment, patience is very important because it takes a while before any intervention helps. However, dont despair. After a few weeks, the medication should start working and should give you a feeling of comfort.
Whats the role of benzodiazepines (e.g. lorazepam or clonazepam) in the treatment of panic disorder? This type of drug can provide acute relief but should be used only on a short-term basis because of its addiction potential. For long-term treatment, antidepressants and psychotherapy are still preferable.
About The Author
Copyright © 2005. Dr. Michael G. Rayel author (First Aid to Mental IllnessFinalist, Readers Preference Choice Award 2002) psychiatrist, and inventor of Oikos Game: An Emotional Intelligence or EQ Game. For more information, please visit www.oikosgame.com and www.soardime.com.
mrayel@soardime.comFive Instant Ways to Reduce Environmental Stress - Part 2Ed Sykes
Its time for part two of the series to reduce environmental stress in your life. In Five Ways to Reduce Environmental Stress - Part One, I shared with you five ways you can immediately reduce stress by controlling your environment. Now I will share five additional ways for you to make a difference in your life, be more relaxed and productive, and reduce stress.
The five ways are as follows:
1. Make the Air Play Fair
Control the air humidity in your environment to a level that's comfortable for you. Too dry or very humid air can produce unpleasant environments. Air humidity can even produce various physical symptoms. Dehumidifiers can take control of the air quality to make rooms feel more livable. You can acquire these portable humidifiers from any department or discount store. Must sure you acquire one with a quiet button to reduce the noise when running. If needed, add a few plants to provide a bit of moisture.
2. Lose the Clutter
Rid yourself of all the clutter that surrounds you. Improve your time management skills so that you can prioritize what stuff is important and what isnt important. If you are not immediately working on an item, move it out of line of sight. Not only will your environment become more visually pleasing and relaxing, but you'll avoid the stress of constantly searching for important items among the excess.
3. Get Rid of Static Noise
Everyday we are experiencing static noise. Phones ringing, computers dinging, radios playing, TVs with talking heads playing, coworkers interrupting, etc., are all examples of static noises. These noises create stressors that impede our abilities to think and ultimately create work and life solutions. They also can take their toll over time on our moods and energy. Do what you can to reduce background and unwanted noise. Turn off radios and TVs when not using them with purpose. Reduce or turn off all computer noises if they are not necessary. Use noise reduction materials such as partitions, curtains, etc., to quiet your environment. When you can, take a silence is golden break in a quiet room to recharge your emotional and mental batteries.
4. Make Your Workspace Work for You
Use good ergonomic techniques in your workplace to reduce the risk of repetitive strain injury, eye strain, back pain, and other uncomfortable symptoms. Pay particular attention to your stair, desk, and computer setup since most likely you will be using these items the most. The correct setup of these items will save you years of wrist, elbow, back, and eye pain and strain.
5. Create an Empowerment Zone
Create at work or at home a retreat for yourself to reenergize yourself both mentally and emotionally. Not having space for this zone is not an excuse. It can be a private room or your favorite chair or desk. Include items such as plants, books, relaxing music, and pictures to create an environment of peace. Use this area to think and visualize the positive things in your life. You might want to think of future situations in your life and how you will master them for your benefit. Use this area for carrying out important tasks whenever possible.
Go apply these techniques today! Apply what works for you and reduce your environmental stress.
Jill is a 21 y/o college student who used to do well until about a few months ago when she started to experience weird attacks almost daily. She described her experience as horrible. When she has the attack, she feels that shes about to die or develop a stroke.
One day while she was in a mall, she suddenly developed an overwhelming sensation all over her body. She was sweaty and tremulous and felt that her heart was pumping so fast. Within a few seconds, she also suffered from chest pain and shortness of breath. This episode lasted for about 10 minutes but she felt that this was her worst ten minutes of her life.
Overwhelmed by her experience, she has stayed away from malls and has avoided being in a crowd of people. Because of the frequency of the attacks, Jill cant anymore function normally. She is afraid to leave the house and go to work.
Jills experience is typical of someone with Panic Disorder. A person with panic disorder develops anxiety attacks associated with the thought that he or she would die or develop a stroke or heart attack. Physical changes such as fast heart beat, shortness of breath, fainting episodes, sweating and tremulousness are some of the accompanying symptoms.
A typical episode usually comes out of the blue and not precipitated by any triggers. It can therefore happen any time and anywhere. An attack can last for a few to several minutes.
One episode can make a person feel scared of having another one. In fact, a lot of people feel distressed anticipating the occurrence of another attack. So most individuals prefer to stay at home and isolate themselves from friends, co-workers, and even relatives. Eventually they become incapacitated.
If youre like Jill, is there any treatment that can help?
Yes, there is. Individuals with this condition are successfully treated with an antidepressant such as the serotonin-reuptake inhibitors. Usually, the dose should be started low, for instance 10 mg/day of citalopram. After a few weeks, the dose should be gradually increased depending upon the persons clinical status.
Cognitive behavior therapy is likewise very effective. This type of talk psychotherapy helps the individual to restructure his or her thinking. Negative cognition associated with the illness should be addressed in therapy because it creates more harm than good. Relaxation techniques such as breathing exercises should also help.
During treatment, patience is very important because it takes a while before any intervention helps. However, dont despair. After a few weeks, the medication should start working and should give you a feeling of comfort.
Whats the role of benzodiazepines (e.g. lorazepam or clonazepam) in the treatment of panic disorder? This type of drug can provide acute relief but should be used only on a short-term basis because of its addiction potential. For long-term treatment, antidepressants and psychotherapy are still preferable.
About The Author
Copyright © 2005. Dr. Michael G. Rayel author (First Aid to Mental IllnessFinalist, Readers Preference Choice Award 2002) psychiatrist, and inventor of Oikos Game: An Emotional Intelligence or EQ Game. For more information, please visit www.oikosgame.com and www.soardime.com.
mrayel@soardime.comFive Instant Ways to Reduce Environmental Stress - Part 2Ed Sykes
Its time for part two of the series to reduce environmental stress in your life. In Five Ways to Reduce Environmental Stress - Part One, I shared with you five ways you can immediately reduce stress by controlling your environment. Now I will share five additional ways for you to make a difference in your life, be more relaxed and productive, and reduce stress.
The five ways are as follows:
1. Make the Air Play Fair
Control the air humidity in your environment to a level that's comfortable for you. Too dry or very humid air can produce unpleasant environments. Air humidity can even produce various physical symptoms. Dehumidifiers can take control of the air quality to make rooms feel more livable. You can acquire these portable humidifiers from any department or discount store. Must sure you acquire one with a quiet button to reduce the noise when running. If needed, add a few plants to provide a bit of moisture.
2. Lose the Clutter
Rid yourself of all the clutter that surrounds you. Improve your time management skills so that you can prioritize what stuff is important and what isnt important. If you are not immediately working on an item, move it out of line of sight. Not only will your environment become more visually pleasing and relaxing, but you'll avoid the stress of constantly searching for important items among the excess.
3. Get Rid of Static Noise
Everyday we are experiencing static noise. Phones ringing, computers dinging, radios playing, TVs with talking heads playing, coworkers interrupting, etc., are all examples of static noises. These noises create stressors that impede our abilities to think and ultimately create work and life solutions. They also can take their toll over time on our moods and energy. Do what you can to reduce background and unwanted noise. Turn off radios and TVs when not using them with purpose. Reduce or turn off all computer noises if they are not necessary. Use noise reduction materials such as partitions, curtains, etc., to quiet your environment. When you can, take a silence is golden break in a quiet room to recharge your emotional and mental batteries.
4. Make Your Workspace Work for You
Use good ergonomic techniques in your workplace to reduce the risk of repetitive strain injury, eye strain, back pain, and other uncomfortable symptoms. Pay particular attention to your stair, desk, and computer setup since most likely you will be using these items the most. The correct setup of these items will save you years of wrist, elbow, back, and eye pain and strain.
5. Create an Empowerment Zone
Create at work or at home a retreat for yourself to reenergize yourself both mentally and emotionally. Not having space for this zone is not an excuse. It can be a private room or your favorite chair or desk. Include items such as plants, books, relaxing music, and pictures to create an environment of peace. Use this area to think and visualize the positive things in your life. You might want to think of future situations in your life and how you will master them for your benefit. Use this area for carrying out important tasks whenever possible.
Go apply these techniques today! Apply what works for you and reduce your environmental stress.
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