Panic Attacks and Fearful Thoughts

Panic Attacks and Fearful Thoughts: "Panic Attacks and Fearful Thoughts
Do ever suffer from a fearful thought you can't seem to be rid of?
Having visited my site on panic attacks I can almost imagine what your fear might be.
Maybe it's a fear of :
- an illness
- fainting in public
- a breathing problem
- or a fear of losing control
My name is Joe Barry and I have successfully taught scores of people how to be free of anxiety and panic attacks through my course Panic Away. What ever your fear is I want to share with you some tips and techniques, over the next four days that will not only help you snap out of these fears but also for reducing your overall anxiety significantly.
You will find some interesting things here, that will come in very useful for you on a day to day basis.
I have worked with many people who continually worry about some issue. For example many fear for their health and even though their doctors have given them the all clear they still feel powerless to stop the repetitive worrying thoughts! So what can be done for people who suffer from fearful thoughts?
To begin lets look at how a fearful thought is powered, and then how to disempower it quickly.
Say for example you are going about your daily business when a scary thought enters your mind. Maybe you fear you are about to have an anxiety attack? Maybe it's a thought about your health?
Whatever the fear the pattern that follows is usually predictable. You instantly feel a knot in your stomach as you contemplate the thought and you get sucked into a repetitive thinking pattern of fear. You may even continue to spend the rest of your day thinking about that fear. It can become very obsessive and stop you concentrating on whatever is at hand.
SO how can you eliminate these unwanted anxious thoughts?
When you"

The Anatomy of a Panic Attack and Related Panic Articles

The Anatomy of a Panic Attack and Related Panic Articles: "The Anatomy of a Panic Attack
One morning at work as a waitress, Adrian became sick to her stomach. She’d always had a rather sensitive stomach, and the night before she’d thought she might be coming down with something. After a few moments of queasiness the idea struck her that she might vomit uncontrollably on one of her tables while they ordered. At the thought of this her hands started to shake violently. She held them out to show the other waitresses how much she shook, and their eyes widened in amazement. She felt like there was a huge weight on her chest and she couldn’t seem to breathe. Her hands were sweaty, and she felt as if she just wanted to drop her tray and flee out the door to safety. She couldn’t handle it; she had to get out.
What Adrian was experiencing was a panic attack. Unexpected panic attacks can come on suddenly for no apparent reason. They can also, as in Adrian’s case, be brought on by situations. Adrian frequently has panic attacks when she gets nauseated in public, and these are called situationally predisposed panic attacks. The other type of panic attack is situational, and always occurs when a person is put in a certain situation. A person with social anxiety disorder might always have a panic attack right before a meeting with an authority figure.
A panic attack is characterized by the immediate onset of at least four of the following symptoms:
immense sweating
heart palpitations
shortness of breath
dizziness
chest pain
feeling of choking
intense need to flee
trembling
nausea
tingling
chills and/or hot flashes
fear of death
feeling of certain danger
Panic attacks can be extremely debilitating. Adrian ended up having to call someone"

Managing Your Fears, Anxieties, Depression, OCD, And Panic Attacks

Managing Your Fears, Anxieties, Depression, OCD, And Panic Attacks

What do you do when your fears, anxieties, and depression are stronger than what you can handle? There are times that no matter what you do, your fears have the best of you. As a result, here is a brief list of techniques that a person can use to help manage their every day anxieties, stresses, and fears.

When facing a current or upcoming task that overwhelms you with a lot of anxiety, divide the task into a series of smaller steps and then complete each of the smaller tasks one at a time. Completing these smaller tasks will make the stress more manageable and increases your chances of success.

Sometimes we get stressed out when everything happens all at once. When this happens, take a deep breathe and try to find something to do for a few minutes to get your mind off of the problem. A person can get some fresh air, listen to some music, or do an activity that will give them a fresh perspective on things.

Sometimes we encounter a scary situation that gets us all upset. When encountering these events, always remember to get all of the facts of the given situation. Gathering the facts can prevent us from relying on exaggerated and fearful assumptions. By focusing on the facts, a person can rely on what is reality and what is not.

In dealing with your anxieties, learn to take it one day at a time. Instead of worrying about how you will get through the rest of the week, try to focus on today. Each day can provide us with different opportunities to learn new things and that includes learning how to deal with your problems. You never know when the answers you are looking for will come to your doorstep. We may be ninety-nine percent correct in predicting the future, but all it takes is for that one percent to make a world of difference.

At times, a person might encounter a fearful thought that may be difficult to manage. When this happens, visualize a red stop sign, which can serve as a reminder to stop thinking about that thought. Regardless of how scary the thought may be, do not dwell on it. This technique is good in dealing with obsessive and scary thoughts.

Sometimes, it helps to be able to talk to someone about our stressful situations. Talking to a trusted friend, counselor, or clergyman can not only make us feel better, but they can give you additional advice and insights on how to deal with your current problem. Managing your fears and anxieties takes practice. In time, you will become better able to deal with your stressful problems.

As a layman, I have over fifteen years of experience in dealing with fear and anxiety. At times, my fears had the best of me, however I never gave up and I was always determined to find the answers to my problems. Regardless of how difficult it may be to manage your fears and anxieties, the answers are out there if you look hard enough.

About the Author

Stan Popovich is the author of "A Layman's Guide to Managing Fear" an easy to read book that presents a overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: http://www.managingfear.com

Managing Your Specific Phobias and Panic Attacks

Managing Your Specific Phobias and Panic Attacks

Overcoming your phobias can sometimes be difficult. One of the ways to manage your particular phobia is to find out what exactly is your fear. If you have trouble finding out what that fear may be, then try to talk to a professional who can help you figure out what the fear may be. Once you know what the fear is, then the next step is to find the ways to deal with that fear.

For instance, one of the ways to manage your fear is to challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make your fearful or anxious, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense. For example, your afraid that if you do not get that job promotion then you will be stuck at your job forever. This depresses you, however your thinking in this situation is unrealistic. The fact of the matter is that there all are kinds of jobs available and just because you don't get this job promotion doesn't mean that you will never get one. In addition, people change jobs all the time, and you always have that option of going elsewhere if you are unhappy at your present location. Changing your thinking can help you manage your fears.

Sometimes, we may be nervous doing a certain task that may be scary. When this happens, visualize yourself doing the task in your mind. For instance, you and your team have to play in the championship hockey game in front of a large group of people in the next few days. Before the big day comes, imagine yourself playing the game in your mind. Imagine that your playing in front of a large audience. By playing the game in your mind, you will be better prepared to perform for real when the time comes. Self Visualization is a great way to reduce the fear and stress of a coming situation.

When facing a current or upcoming task that overwhelms you with a lot of anxiety, divide the task into a series of smaller steps and then complete each of the smaller tasks one at a time. Completing these smaller tasks will make the stress more manageable and increases your chances of success.

As a layman, I realize it is not easy to overcome our phobias. Remember that sometimes our worrying and fears can make the problem even worse. Take things in stride and try not focus too much on the problem. In time, you will find the ways to overcome your phobia. If you have trouble, talk to a professional who can give you additional insights on your situation.

About the Author

Stan Popovich is the author of "A Layman's Guide to Managing Fear" an easy to read book that presents a overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: http://www.managingfear.com

When Panic Attacks Writers

When Panic Attacks Writers

If you write for a living, you deal with deadlines. Sometimes you will have several jobs on your plate at the same time.

If you write for a living, you deal with deadlines. Sometimes you will have several jobs on your plate at the same time.

On top of that, your clients or editors don't coordinate their demands, so you might even have two or three deadlines all falling within the same day or two.

It happens.

And being the professional you are, if you think you can do the work well in the time provided, you'll tell each of them there's no problem meeting the deadline. After all, you don't want to let them down by declining the job. Nor do you wan to lose the income.

And when all goes well, you manage to organize your time to get each of the jobs written and delivered on time.

But what happens when things go badly?

What happens when one of your clients is three days late in delivering some of the necessary briefing information? What happens when one of them rings up and needs the work a day sooner, throwing all of your careful scheduling out of the window?

If you have a good relationship with your clients, you can usually work something out.

But still, there are times when everything conspires against you and it begins to feel like the task ahead is impossible.

And it may not be a client's fault at all. Maybe you have a burst water pipe to deal with at home. Maybe the kids are all off school for a day or two. Maybe you have a day or two or three when you feel sick.

Then the panic sets in.

Have you experienced this? The writer's panic attack? The sense that the task ahead is impossible and you'll never get everything done?

You feel it creeping up on you slowly. And then the real sense of panic sets in, and it makes everything a whole lot worse...because you freeze.

The sense of panic starts to take up all the space in your head. You can feel your back tightening. You're staring at the screen and you just can't write any more...because you are consumed by the knowledge that everything is coming unstuck...you won't meet the deadlines...you'll let down your clients...you won't get your pay check.

How to get rid of the panic attack.

Step one is the hardest. You have to get up and walk away.

Do anything. Take a walk. Go to a movie. Go visit some friends. Read a book. Take a snooze. For how long? That depends...but as a guideline, I would give yourself a good couple of hours.

Two hours? At this point the little voice in your head is saying, "Sure, brilliant idea. We're faced with this impossible set of deadlines and you think I should go watch a movie?"

Yes, I do. The longer you sit in front of the screen, the deeper the panic becomes and, at best, you'll move ahead at a snail's pace for the rest of the day. Worse still, your work probably won't be of a very good quality.

Far better to make a clean break and walk away. And walk right away. Get out of the room. Out of the house if you can. Cut yourself off from work completely. Don't compromise and decide to read through the client brief again until you get your head straight. Make a clean break.

Find the way that works best for you.

When it comes to taking that break, many writers have already found out what works best for them.

Some will go running or spend an hour at the gym. Some will do some stretching exercises, or yoga, or breathing exercises. And yes, others will just go out for a beer or watch a movie.

All of these activities achieve the same end. They change the focus of your mind. They prevent that panic from feeding on your insecurities and fears.

If you have been writing for a few years and have faced your fair share of deadlines, you probably already know what works best for you in these circumstances.

If you're relatively new to writing to deadlines, and have faced a panic attack or two, my two messages are:

1. You're not alone. It doesn't mean you're a bad writer or a bad scheduler. It happens to the best of us.

2. Step away from the computer. Whatever you choose to do, make sure it is something completely unrelated to the work you are doing.

When you sit back down, with that sense of panic behind you, the speed with which you work will more than compensate for the time lost when you stepped away.

ABOUT THE AUTHOR

Nick Usborne is a freelance copywriter, author and speaker. For more articles and resources on making money as a freelance writer or copywriter, visit his site, http://www.FreelanceWritingSuccess.com.

Panic Attacks - Anxiety

Panic Attacks - Anxiety

What is a Panic Attack?

You are driving across town, and get caught at a red light for a few minutes. As you sit there, you begin feeling a bit strange. Suddenly, your heart rate increases, a cold sweat starts on your forehead, and you feel faint. You can compare the initial feelings with the type of instant nervousness you get when you receive terrible news about a loved dying or having an accident. Your mind races to calm yourself down and relax, but you have lost faith in yourself. You continue to try and regain control by looking at the light and hoping it turns green. It has only been seconds, but it feels like half an hour. You begin to think of the last time this happened. You begin to have trouble breathing, pulling in quick short breaths. Your hands and feet go numb and are cold. Your stomach hurts and your lungs have a sharp pain. Your chest is tight and feels like a sledge hammer is banging on your chest cavity. Your vision becomes blurry, and you cant concentrate on an image too long or you know you will faint. You begin to wonder what will happen if you have a heart attack, or pass out in the middle of traffic. Humiliation starts to set in. You begin to worry about passing out and what people will think or do. This causes more panic. You have to get out of here, right now! Finally, the light turns green, and slowly the car in front of you pulls ahead and you go through the light. You immediately feel better, and the symptoms decrease. A few blocks ahead however, is another light. You begin making calculations in your head to see if you will make the next light green. As you get closer to the light, you anticipate the worse. You will get stuck here as well. Sure enough, the light turns red before you have a chance to zoom through. That idiot in front of you could have gone on yellow, and then you would be okay! Now the panic process begins again.

A panic attack causes a very fast reaction within the human body. The attack alters the functions of many organs such as the brain, heart, lungs, bladder, kidneys, eyes, muscles, and others. When our brain released the adrenaline, we start to experience a sudden rush of blood. Our heart begins pumping harder and harder. The blood flow is increased throughout our bodies. During this time, our respiration increases and we began breathing faster and faster. This is only the beginning of a panic attack.

Breathing Techniques:

Before you can control your panic attacks, you must be able to remain somewhat calm during a panic attack. I know what you're thinking, "How am I supposed to remain calm during a panic attack?". Well, it is not easy. However, at the first onset of panic symptoms, you need to start monitoring your breathing. You will probably begin taking quick short breaths as soon as you get the panic feelings. You will start to breathe from your upper chest instead of your diaphragm. The best way to get a handle on your panic is to take slow deep breaths and reassure yourself with each one. I use a little trick of inhaling and saying to myself "Peace" with each inhalation. I make sure the breath is deep enough that my stomach is pushed out. I hold the breath for three seconds and then exhale all of it while saying "Relax". It is important to exhale all of the air in order to keep the balance between oxygen and carbon dioxide in the body. It will be hard at first to do this. You first instinct will be to take quick breaths because you think you are having a hard time breathing. However, if you continue to take quick breaths, you begin to hyperventilate and that will only make things worse. Just tell yourself you will be okay and slow your breathing down immediately when you feel the panic coming. At this point, don't worry if you feel faint or have a hard time concentrating. You concern at this moment is you're breathing. You will notice how much quicker you regain control when you practice this method. Your panic may dissipate for a few moments and return, but just start over again as soon as you notice your breathing increasing. I have found that the more you catch the panic, the less it will show up. I use this technique everyday when I eat lunch out. Yes, it is hard and difficult. At first I had a very tough time not "running away". However, I would just concentrate on my breathing and catch all my negative thoughts and replace them with positive statements such as the ones listed below. I notice that with each passing day it is easier and easier to eat in a restaurant when I am confident I can catch my panic before it becomes a full blown attack. I feel the ability to slow your body down by breathing "deep" is the first line of defense in a panic situation. I know it has stopped my panic from becoming a full blown attack hundreds of times.

Relaxation:

It is also important to relax. First, find a relaxing cd or tape to listen to. Anything with ocean waves, natural sounds, etc will work. You are going to listen to the cd while you talk yourself into deep relaxation. It is hard at first, but don't give up! Lay down on your bed and get comfortable. I know you hear that heartbeat all ready, but just ignore it for now. Start by telling yourself you are going to relax. Close your eyes, and make sure your clothing is not restrictive. Start the music and take deep breaths. With each inhale say "Peace" and with each exhale say "Relax". It is a good idea to wait a few minutes and just concentrate on the music. When you mind starts to wander, immediately turn it back to the music. After a few moments, say to yourself, "My scalp is relaxing, and I can feel it tingling as it does." You should be able to feel your scalp relax a little. Then proceed to your forehead, and down to your eyes, your cheeks, nose, lips, entire face, neck, shoulders, etc...... You will be amazed as the muscles began relaxing on your command. It may take a while to relax. During a high anxiety time, it has taken me over 40 minutes to fully relax. I would be almost through when my heart would start racing and my heartbeat would be in my ears, etc. I just ignore my racing heart and start over. Once you are completely relaxed, enjoy the serenity for as long as you want. You may find it hard to stay in the relaxed state because you mind is not used to being relaxed. If it starts to wander and produce panic thoughts, start over. I usually do this just before going to sleep, so I just turn over and go to sleep. The results are great. I notice the next morning I am a lot less anxious than the previous night. My day usually goes a lot better when I have done deep relaxation the night before. If you have trouble, try getting a hypnotic cd and learn the way it talks you through reaching a deep state of relaxation. In deep relaxation, you will not be able to "feel" your arms, hands, legs, or feet. You will be very limp and heavy. You may feel some of your muscles start to twinge on their own, this is okay. It is only your muscles getting comfortable. Remember, our bodies are so used to be wound up, it takes a little while to unwind. It may be scary at first, but just trust yourself, or me, or whoever you need to trust to get there. I promise you will see a difference in your anxiety. We have too much stress in our bodies, especially those of us who suffer from high anxiety and panic attacks. By relaxing, we are giving our bodies a chance to rest without the "clenching" we normally put it through each day. Also, the more you relax your entire body, the more you will be able to relax it during the day when you feel a panic attack coming on. I cannot stress enough how encouraging you will find this exercise to be.

Self Talk:

I also want to share with you other things of encouragement. The way we talk to ourselves can play a big role in our anxiety and panic. If you take the time to listen to your thoughts, you will find that many are negative. I use the following positive thoughts for encouragement. They are not listed in any particular order, but I think you will know when you can use them. It is very important to catch your negative thoughts and replace them with positive ones.

- I am not ashamed of my panic and anxiety

- What can I learn from Panic instead of being terrified of it?

- I want to face the symptoms to gain new skills.

- It's okay to be anxious.

- I won't guard against anxiety and panic.

- I will consider all of my "tests" as practice, not "tests".

- I will be okay with myself if I am not able to do something I want to do. I will not consider it a failure, just practice.

- I can live with uncertainty.

- It's okay if it doesn't work.

- I will allow the anxiety to do what it wants without trying to stop it.

- I will try to allow myself to let go of control. The more I can let go, the better.

- Each panic situation is an opportunity to practice.

- The best way to get through panic is to allow it.

- I can accept these thoughts for what they are - feelings. I have had them before and it's no big deal.

- The more I allow the panic and anxiety the better.

- This will get better, it just takes time. I can try to accept that I am making progress.

- Setbacks are a normal part of recovery. I will try and welcome them as they happen.

- It's okay to have a panic attack. I will try not to fight it and allow it to happen.

- The more I allow these panic feelings the better.

- When I stop caring about panic attacks, they will go away.

Learn more at www.info-desk.com

You are driving across town, and get caught at a red light for a few minutes. As you sit there, you begin feeling a bit strange. Suddenly, your heart rate increases, a cold sweat starts on your forehead, and you feel faint. You can compare the initial feelings with the type of instant nervousness you get when you receive terrible news about a loved dying or having an accident. Your mind races to calm yourself down and relax, but you have lost faith in yourself. You continue to try and regain control by looking at the light and hoping it turns green. It has only been seconds, but it feels like half an hour. You begin to think of the last time this happened. You begin to have trouble breathing, pulling in quick short breaths. Your hands and feet go numb and are cold. Your stomach hurts and your lungs have a sharp pain. Your chest is tight and feels like a sledge hammer is banging on your chest cavity. Your vision becomes blurry, and you cant concentrate on an image too long or you know you will faint. You begin to wonder what will happen if you have a heart attack, or pass out in the middle of traffic. Humiliation starts to set in. You begin to worry about passing out and what people will think or do. This causes more panic. You have to get out of here, right now! Finally, the light turns green, and slowly the car in front of you pulls ahead and you go through the light. You immediately feel better, and the symptoms decrease. A few blocks ahead however, is another light. You begin making calculations in your head to see if you will make the next light green. As you get closer to the light, you anticipate the worse. You will get stuck here as well. Sure enough, the light turns red before you have a chance to zoom through. That idiot in front of you could have gone on yellow, and then you would be okay! Now the panic process begins again.

A panic attack causes a very fast reaction within the human body. The attack alters the functions of many organs such as the brain, heart, lungs, bladder, kidneys, eyes, muscles, and others. When our brain released the adrenaline, we start to experience a sudden rush of blood. Our heart begins pumping harder and harder. The blood flow is increased throughout our bodies. During this time, our respiration increases and we began breathing faster and faster. This is only the beginning of a panic attack.

Breathing Techniques:

Before you can control your panic attacks, you must be able to remain somewhat calm during a panic attack. I know what you're thinking, "How am I supposed to remain calm during a panic attack?". Well, it is not easy. However, at the first onset of panic symptoms, you need to start monitoring your breathing. You will probably begin taking quick short breaths as soon as you get the panic feelings. You will start to breathe from your upper chest instead of your diaphragm. The best way to get a handle on your panic is to take slow deep breaths and reassure yourself with each one. I use a little trick of inhaling and saying to myself "Peace" with each inhalation. I make sure the breath is deep enough that my stomach is pushed out. I hold the breath for three seconds and then exhale all of it while saying "Relax". It is important to exhale all of the air in order to keep the balance between oxygen and carbon dioxide in the body. It will be hard at first to do this. You first instinct will be to take quick breaths because you think you are having a hard time breathing. However, if you continue to take quick breaths, you begin to hyperventilate and that will only make things worse. Just tell yourself you will be okay and slow your breathing down immediately when you feel the panic coming. At this point, don't worry if you feel faint or have a hard time concentrating. You concern at this moment is you're breathing. You will notice how much quicker you regain control when you practice this method. Your panic may dissipate for a few moments and return, but just start over again as soon as you notice your breathing increasing. I have found that the more you catch the panic, the less it will show up. I use this technique everyday when I eat lunch out. Yes, it is hard and difficult. At first I had a very tough time not "running away". However, I would just concentrate on my breathing and catch all my negative thoughts and replace them with positive statements such as the ones listed below. I notice that with each passing day it is easier and easier to eat in a restaurant when I am confident I can catch my panic before it becomes a full blown attack. I feel the ability to slow your body down by breathing "deep" is the first line of defense in a panic situation. I know it has stopped my panic from becoming a full blown attack hundreds of times.

Relaxation:

It is also important to relax. First, find a relaxing cd or tape to listen to. Anything with ocean waves, natural sounds, etc will work. You are going to listen to the cd while you talk yourself into deep relaxation. It is hard at first, but don't give up! Lay down on your bed and get comfortable. I know you hear that heartbeat all ready, but just ignore it for now. Start by telling yourself you are going to relax. Close your eyes, and make sure your clothing is not restrictive. Start the music and take deep breaths. With each inhale say "Peace" and with each exhale say "Relax". It is a good idea to wait a few minutes and just concentrate on the music. When you mind starts to wander, immediately turn it back to the music. After a few moments, say to yourself, "My scalp is relaxing, and I can feel it tingling as it does." You should be able to feel your scalp relax a little. Then proceed to your forehead, and down to your eyes, your cheeks, nose, lips, entire face, neck, shoulders, etc...... You will be amazed as the muscles began relaxing on your command. It may take a while to relax. During a high anxiety time, it has taken me over 40 minutes to fully relax. I would be almost through when my heart would start racing and my heartbeat would be in my ears, etc. I just ignore my racing heart and start over. Once you are completely relaxed, enjoy the serenity for as long as you want. You may find it hard to stay in the relaxed state because you mind is not used to being relaxed. If it starts to wander and produce panic thoughts, start over. I usually do this just before going to sleep, so I just turn over and go to sleep. The results are great. I notice the next morning I am a lot less anxious than the previous night. My day usually goes a lot better when I have done deep relaxation the night before. If you have trouble, try getting a hypnotic cd and learn the way it talks you through reaching a deep state of relaxation. In deep relaxation, you will not be able to "feel" your arms, hands, legs, or feet. You will be very limp and heavy. You may feel some of your muscles start to twinge on their own, this is okay. It is only your muscles getting comfortable. Remember, our bodies are so used to be wound up, it takes a little while to unwind. It may be scary at first, but just trust yourself, or me, or whoever you need to trust to get there. I promise you will see a difference in your anxiety. We have too much stress in our bodies, especially those of us who suffer from high anxiety and panic attacks. By relaxing, we are giving our bodies a chance to rest without the "clenching" we normally put it through each day. Also, the more you relax your entire body, the more you will be able to relax it during the day when you feel a panic attack coming on. I cannot stress enough how encouraging you will find this exercise to be.

Self Talk:

I also want to share with you other things of encouragement. The way we talk to ourselves can play a big role in our anxiety and panic. If you take the time to listen to your thoughts, you will find that many are negative. I use the following positive thoughts for encouragement. They are not listed in any particular order, but I think you will know when you can use them. It is very important to catch your negative thoughts and replace them with positive ones.

- I am not ashamed of my panic and anxiety

- What can I learn from Panic instead of being terrified of it?

- I want to face the symptoms to gain new skills.

- It's okay to be anxious.

- I won't guard against anxiety and panic.

- I will consider all of my "tests" as practice, not "tests".

- I will be okay with myself if I am not able to do something I want to do. I will not consider it a failure, just practice.

- I can live with uncertainty.

- It's okay if it doesn't work.

- I will allow the anxiety to do what it wants without trying to stop it.

- I will try to allow myself to let go of control. The more I can let go, the better.

- Each panic situation is an opportunity to practice.

- The best way to get through panic is to allow it.

- I can accept these thoughts for what they are - feelings. I have had them before and it's no big deal.

- The more I allow the panic and anxiety the better.

- This will get better, it just takes time. I can try to accept that I am making progress.

- Setbacks are a normal part of recovery. I will try and welcome them as they happen.

- It's okay to have a panic attack. I will try not to fight it and allow it to happen.

- The more I allow these panic feelings the better.

- When I stop caring about panic attacks, they will go away.

Learn more at www.info-desk.com

ABOUT THE AUTHOR

Jamie has suffered personally from Panic and Anxiety attacks. He has a website at http://www.info-desk.com

Panic Attacks and Things That Go Bump in the Night

Panic Attacks and Things That Go Bump in the Night

Panic attacks are extremely frightening. Panic sufferers often believe they are having a heart attack and they dash to their physician or end up in an emergency room. Which is exactly what they should do. An accurate diagnosis is the first step in relieving panic attacks. A diagnosis is vital, because panic attacks mimic a number of potentially serious medical conditions. The next step is treatment. No one should have to endure repeated episodes of distressing panic. Furthermore, early treatment may prevent the condition from becoming chronic.
Not all panic attacks are created equal. The symptoms are unique to the individual sufferer. However, according to the Diagnostic and Statistical Manual of the American Psychiatric Association, typical symptoms are:

Racing or pounding heart
Sweating, flushing or feeling chilled
Chest pains or tightness
Difficulty getting your breath, or a sense of smothering or choking
Dizziness, light-headedness, tingling or numbness
Trembling or shaking
Nausea or abdominal discomfort
Fear of losing control

Sometimes panic attacks appear to come out of the blue without rhyme or reason. This is not true with a phobia, such as agoraphobia, which has a distinctive pattern. Agoraphobics may have an attack in situations from which escape is difficult or embarrassing (i.e., on a bridge, a crowded theater). Someone who is fearful of flying may have a panic attack while entering an airplane, or perhaps, while contemplating a flight. The person could then become frightened by the idea of having another panic attack. The panic attack itself becomes the feared event. He or she begins to avoid situations that are associated with the attacks. This can become a distressing pattern from which it is difficult to break free.
Cognitive theorists believe that our thoughts create our anxiety. Consider these examples for a moment. A professional athlete consistently felt his chest constrict and his heart pound whenever he passed through a tunnel. A woman walking her dog in a park, a few blocks from her home, suddenly felt faint. If one were to ask the athlete what he thought immediately before the symptoms began, he might say, Tunnels can collapse. If this one collapses I will be buried alive. I wont be able to breathe. I will suffocate. As he envisaged potential engineering blunders, a visualization of a collapsing tunnel abruptly flashed through his mind. He gasped for breath.
Lets return to the woman in the park. She might answer, if asked about her thoughts before she felt faint, I am too far from home to cry out if someone jumped from the bushes and grabbed me. No one would hear me. I could be killed. Simultaneously, she visualized a huge Neanderthal of a man lunging for her. It is very likely that their thoughts and visualizations contributed the material to which they reacted. According to Aaron T. Beck (1976), we can learn to observe that a thought links the eternal stimulus with the emotional response. In other words, tunnel does not signal danger, until the thought it will collapse links to it--stimulating the emotional response--anxiety.
As stated previously, panic attack symptoms are frightening. The attacks are especially disturbing when one does not understand why ones body is reacting in such a bizarre manner. A panic attack is an example of ones body doing what it was designed to do, yet, at an inappropriate time. The attacks are part of the bodys cautionary or alarm system. It is saying, Be alert, there is dangerXreact! The autonomic nervous system cannot differentiate between a legitimate danger (an 18 wheeler running amuck) and environmental stress created by life in the worldwide web century. Heredity, other biological factors, stressful life circumstances, and thought patterns that create needless stress combine to encourage the onset of panic attacks. The specific panic mechanism is unknown. However, be assured researchers are eagerly seeking answers.
Is there any good news? Yes, panic attacks can be, and frequently are, successfully treated. Cognitive-behavioral therapy and medication are commonly the recommended treatments. Anti-anxiety medication works rapidly to relieve distressing symptoms. Cognitive-behavioral therapy contributes tools with which to cope more adaptively, thereby, reducing the likelihood that panic attacks will reoccur.
What can you do if you are currently experiencing panic attacks? Here are a few suggestions:

N Dont be frightenedXpanic attacks cannot harm you.

N Write everything you can remember about your attack immediately after it passes (You will gather important information about when, where and under what circumstances your attacks occur.).

NWatch those scary thoughts (The tunnel will not collapse. That is a safer bet than the lottery.).

N Repeat to yourself, I will not look crazy, collapse, die or lose control.

N Try breathing deeply. Breathe in through your nose, hold it a few seconds, and then breathe out through your mouth. We tend to breathe in shallow, rapid little breaths when we are anxious, which can exacerbate the problem.

N Get professional help.

Panic attacks are not an infrequent stress reaction. Panic sufferers have an abundance of company. According to the National Institute of Mental Health, approximately 3 million Americans will have panic disorder at some time during their lives.

Dr. Dorothy McCoy has a doctorate in Counseling Psychology and a Masters in Clinical Counseling.
She loves to travel, garden and hunt for antiques, especially McCoy pottery. She has trained her canine companion, Mattie Mae McCoy, to stay at home, sleep, ignore all commands and eat hamburger laden dog food (Please do not tell Dr. Mast-- Matties vet.). Mattie Mae has taught Dr. McCoy to work long, grueling hours to keep her in ground chuck.

You Can Overcome Panic Attacks and Anxiety

You Can Overcome Panic Attacks and Anxiety

How to overcome panic attacks and anxiety.
You Can Overcome panic attacks and anxiety!

That is great news to those who suffer day in and day out, year in and year out. I have and I know that you can too.

THE SYMPTOMS
For me it started with heart palpitations. My thoughts immediately steered to fear. Then my throat would become dry so I could not swallow. Then my body would feel "weird". Dizziness and blurred vision. By this time I was convinced that I was about to die. I kept waiting for the symptoms to get worse and they did. I use to suffer from panic attacks so badly that I had to go to the hospital by ambulance. I was so embarrassed when the doctor checked me and told me that there was nothing wrong with me. When I had to go grocery shopping I would get a funny feeling in my stomach before I left the house. Once I got inside the grocery store I felt like I had to run out or else I would become overwhelmed. I dreaded the thought that I might have a panic attack in public. I had to talk to myself and prayed up and down each and every aisle of the store. I knew that if I ran out, my family would not have food and I would have to start all over again. The people in the store had no idea the personal torture I was experiencing. People at church had no idea how hard it was to sit in a large crowd.

AWARENESS When the symptoms first started, I had no idea what was happening to me. One day I was watching T.V. and some people were on a show talking about the symptoms and the light went on, "That's me! That's what I have been going through". That was the beginning of my healing! Knowledge is power. I thank God that He allowed me to turn to the channel and hear those people talking. I also helped me to know that I was not alone. I suppose that those of you who suffer from the effects of anxiety are glad to hear that you are not alone.

Steps to Overcoming

1) READ Read as much as possible about anxiety and understand what are some of the causes. (Email me for link to books).

2)PROFESSIONAL HELP Go to a counselor or therapist to get to the bottom of the anxiety. The physical discomforts are trying to get your attention - Pay attention to a greater dis-ease within. Pray for God to send you to the right person. He will.

3)RELAXATION Listen to a tape or CD for RELAXATION This was one of the things that helped me tremendously. I needed to reprogram my mind with positive and true statements that were life giving and empowering. Click below for CD's and cassette tapes to help you overcome anxiety and panic attacks. Breathing correctly is a part of relaxation.
Relaxation Tapes

4) EXERCISE Physical excercise has tremendous value. It releases chemicals that generate good feelings, called pheromones. It's good to feel good!

5) HEALING IN GOD'S WORD Meditate on scriptures that enhance your trust in God. One scripture that helps me when I really let it sink in is: Matthew 5:25-34. Am I not more than a bird to God? You better believe it and so are you! Birds don't work or store up food yet God takes care of them. Wow! The next time you see a bird think about that!

6) MAP YOUR JOURNEY Create a time line by drawing on a sheet of paper when your first signs of discomfort started. Write down what major events happened at that same time. Note the year/date. Go back as far as you can. This process helps you to take a bird's eye view of your life. When I did this exercise, I found that the first time I experienced a full panic attack was in 1984 and I had just made a major move from someone very dear to me. I also discovered that there agoraphobia before any panic attack ever appeared. Do this it will help you understand what has been going on and what triggers extreme anxiety. (You may need to use than one piece of paper).

7)God's Power to Heal
Remember,God still heals. We must let go of all the passed disappointments, and betrayals. God is not like any human being with whom we have had a relationship. God faithful and just. Jesus walked this earth so you can talk to Him about yours trials. Pray as the early disciples did, "Lord, increase my faith". FAITH is the opposite of anxiety. Faith not only pleases God but keeps us trusting in God's fatherly care. I am a witness!! Praise God!

If just one person is helped by this article, I will have accomplished what God set me out to do -Help someone along our earthly journey.

Pray for me. I will pray for you.

About the Author

Glenda Thomas has been married for 28 years and is the mother of 3 young adult children, and grandmother to one grandson (age 2). Glenda is the editor of Sister 2 Sister Newsletter. She also is a dynamic public speaker.

Panic Attack! Help!

Panic Attack! Help!

Panic Attack! Help!
~ By Jan Tincher

Copyright Jan Tincher - All Rights reserved
http://www.tameyourbrain.com

Can you go outside, but you can't go in a group? Can you go in a group, but you can't be in an enclosed area? Can you go if YOU drive? Can you go in a car, but you don't want to get out of it? There are many people who panic in varying degrees, they accept it, and they try to get on with their lives. Until the next attack.

Do you know what generic PANIC really is?

Panic is a bunch of wrong thoughts. A bunch of frightened thoughts. To some, a bunch of terrifying thoughts. Then, the body responds in whichever way that terrifies the owner of the body the most. Right?

Do you know that everyone has terrifying thoughts at one time or another?

It's what you do with them that counts.

Some people *see* themselves *panicking* many, many times a day. Look where that gets them. They panic -- and guess what! They don't even know why. They don't even realize that their mind brought it on. Their mind saw them panicking and their brain followed through, as it usually does, and fulfilled their visualization, bringing on panic attacks at it's earliest convenience. Which is usually when you want it the least.

And guess what else! The more you focus on your panicky feelings, the more they stick around and get worse.

The minute you decide to face your fears *the more you tell your brain you are willing to face them* the less intense they will become.

If you label something, it gives it an entity.

So the trick is to take control of the entity -- don't label them as panic attacks. If you look at them as panic attacks -- and only you know exactly what that means to you -- you will continue to have them.

Now you have the opportunity to think of them more as something you can overcome. Give them a different label, and therefore a different entity. How about these? Panic dribbles. Panic samplers. Panic pounces. Pansy panic. You get the idea.

Here's a different definition of panic. One definition of panic is that panic is the mental or emotional state induced by the god, Pan. Now, we can get a little silly here, and say we're bigger than Pan, we're better than Pan, we're cuter than Pan, and we're smarter than Pan. We can give Pan an entity. How's this description? He's ugly. He's mean. He's little and he's green. His nose curls at the end when he gets mad, and he doesn't like to lose. When he loses, his eyeballs bulge out, and his tongue rolls down his body to the floor and he steps on it. Make him the lousiest entitiy you can.

Now, do you want to give in to that mean, green little man? I don't think so. Giving your *old* panic attacks a different name and a description makes it much easier to beat, doesn't it?

Never let Pan have his way again, OK? And if he doesn't leave immediately, make it a challenge. Label each one of Pan's now dwindling visits. On a scale of one to ten, with ten being the hardest you've ever had, rate each visit. Of course, you know Pan isn't going to like this, but if we make it really miserable here, won't that make him go away completely?

Even if you find yourself at a ten once in a while, you know what? That ten isn't going to stay around very long. In fact, it probably only stays a ten long enough to say ten, then you are right away going to a nine, and that immediately goes to an eight or maybe even a six? Right! This could be fun. And you know what makes it more fun? Taking charge of your life, and of Pan. Keeping him unhappy enough not to come back.

Remember, he's happiest when you are having those frightening pictures in your mind. When you have those, Pan just loves it and sticks around forever. You don't want that, do you? Well, if you don't, then you know what to do about it! Get rid of those pictures! Shatter them! If the pictures are gone, Pan can't stick around.

Rejoice when you are *panless!* Know that you have now taken control of your life! Pat yourself on the back and go have some fun. Some *panless* fun! Take a deep breath and move into the action.

Thanks for reading,
Jan

P.S. If you'd like help with your relationships, you'll love having me
as a mentor! To find out more about my great ecourse "Relationship
Ecourse", go here:
http://www.tameyourbrain.com/relationshipEcourse/offer.php

~~~~~~~~~
Copyright 2004, Jan Tincher, All Rights Reserved Worldwide

DISCLAIMER: Jan Tincher and/or *Tame Your Brain!* do
not guarantee or warrant that the techniques and strategies
portrayed will work for everyone. The techniques and strategies
are general in nature and may not apply to everyone. The
techniques and strategies are not intended to substitute for
obtaining medical advice from the medical profession. Always
consult your own professionals before making any life-changing
decisions.

~~~~~~~~~

Would you like to learn how to relax better? Jan has written
great articles on stress. To read them, go here:
http://www.tameyourbrain.com/stress/index1.htm

==>Publishers, you are welcome to reprint this article in its
entirety provided you retain the above resource box and include
this notice, plus notify us of the day(s) you will be running it.

---

About the author:

Jan Tincher, nationally recognized expert in Hypnotherapy & Neuro-Linguistic Programming, teaches strategies and techniques to help you live a better, happier life! She studied under Richard Bandler and Anthony Robbins, and has a successful practice in Forest City, Iowa. She is an award winning author, and you can read many of her articles at http://www.tameyourbrain.com/articles.htm. You can read what people say about her at http://www.tameyourbrain.com/testimonials.htm

The Truth About Anxiety Disorders, Panic Attacks & Phobias

For over a decade I have been helping tens of thousands of anxiety, panic attacks, phobias, PTSD and OCD sufferers to eliminate their conditions permanently. Yes, I did say permanently, because, contrary to popular belief, they can be eliminated 100%!
So how do I cure mental illnesses like anxiety disorders? Well firstly, they are not mental illnesses, they are behavioural conditions which are stored as memory, habit and instinct in an organ called the Amygdala, seated inside the subconscious brain; and, secondly, I dont like the term disorder, it implies illness and inappropriate anxiety isnt an illness, its inappropriate anxiety!
Psychologists and doctors are wrong! Anxiety doesnt require drug treatment, in fact its counter-productive; neither does it require counselling or psychological analysis. So what is needed? Its simple, the Amygdala which is confirmed by the National Institute of mental Health as the cause of anxiety disorders, stores the anxious response as memory, instinctual memory which reacts independently of conscious control. You just cant control it by thinking about it! So, when this organ becomes re-set at a higher than normal benchmark level of anxiety due to stress, work pressure, bereavement, or whatever, the subconscious continues to fire anxious signals out from it even though YOU know consciously that it is wrong.
By undermining this reaction and replacing that subconscious anxious reaction with a more appropriate reaction, the Amygdala can be re-set to a completely appropriate normal anxiety level this eliminates the inappropriate anxiety completely and restores the sufferer back to feeling normal again, free form anxiety symptoms, panic attacks and phobias!

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.

Fears, Anxieties, Depression, OCD, Panic Attacks And Your Stresses

Fears, Anxieties, Depression, OCD, Panic Attacks And Your Stresses

What do you do when your fears, anxieties, and depression are stronger than what you can handle? There are times that no matter what you do, your fears have the best of you. As a result, here is a brief list of techniques that a person can use to help manage their every day anxieties, stresses, and fears.

When facing a current or upcoming task that overwhelms you with a lot of anxiety, divide the task into a series of smaller steps and then complete each of the smaller tasks one at a time. Completing these smaller tasks will make the stress more manageable and increases your chances of success.

Sometimes we get stressed out when everything happens all at once. When this happens, take a deep breathe and try to find something to do for a few minutes to get your mind off of the problem. A person can get some fresh air, listen to some music, or do an activity that will give them a fresh perspective on things.

Sometimes we encounter a scary situation that gets us all upset. When encountering these events, always remember to get all of the facts of the given situation. Gathering the facts can prevent us from relying on exaggerated and fearful assumptions. By focusing on the facts, a person can rely on what is reality and what is not.

In dealing with your anxieties, learn to take it one day at a time. Instead of worrying about how you will get through the rest of the week, try to focus on today. Each day can provide us with different opportunities to learn new things and that includes learning how to deal with your problems. You never know when the answers you are looking for will come to your doorstep. We may be ninety-nine percent correct in predicting the future, but all it takes is for that one percent to make a world of difference.

At times, a person might encounter a fearful thought that may be difficult to manage. When this happens, visualize a red stop sign, which can serve as a reminder to stop thinking about that thought. Regardless of how scary the thought may be, do not dwell on it. This technique is good in dealing with obsessive and scary thoughts.

Sometimes, it helps to be able to talk to someone about our stressful situations. Talking to a trusted friend, counselor, or clergyman can not only make us feel better, but they can give you additional advice and insights on how to deal with your current problem. Managing your fears and anxieties takes practice. In time, you will become better able to deal with your stressful problems.

As a layman, I have over fifteen years of experience in dealing with fear and anxiety. At times, my fears had the best of me, however I never gave up and I was always determined to find the answers to my problems. Regardless of how difficult it may be to manage your fears and anxieties, the answers are out there if you look hard enough.

About The Author:
Stan Popovich is the author of "A Layman's Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods"-a book that presents a overview of techniques in managing Fear. For more info go to: http://www.trebleheartbooks.com/mvStanPopovich.html
For free articles on managing fear please go to: http://www.managingfear.com

Copyright Stan Popovich - http://www.trebleheartbooks.com/mvStanPopovich.html