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Anxiety Self Help – Effective Techniques

Guest Author — Sat, 18 Sep 2010 17:33:33 +0000

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Anxiety strikes many more people than you may think. Sometimes people suffer attacks and don’t even realize what happened!

One of the first steps towards ridding yourself of anxiety is understanding the disorder and how it affects you.

The following article covers anxiety disorder techniques to help you overcome this crippling disease.

Anxiety Self Help – Effective Techniques

In today’s highly pressure-filled world, many people find themselves suffering from a free-floating anxiety. This is a situation when some people may be paralyzed by fear which prevents them from doing ordinary tasks. Fear and anxiety may interfere with all aspects of life, from work to family activities. People with this condition are said to have Anxiety Disorder.

T he symptoms of general anxiety are things like fear of public places, low self-esteem, lack of confidence, regular nightmares, worry about making mistakes, excessive crying, diarrhea, nausea and so on. If you suffer from anxiety and any or some of these symptoms, it is better to look for treatment or anxiety self help instead of fretting about the condition.

You will find anxiety self help tips everywhere. It is not that all of the tips that you come across will work for you; some of them work and some of them may not work on some people. It is only through trial and error will you be able to find some anxiety self help tip that will help solve your problem of anxiety.

Find out the trigger for your anxiety attack

The first thing you have to do to try and stop your anxiety problem is to find out what the trigger for anxiety may be. This is an evaluation form of exercise that you have to carry out to find what triggers your anxiety so that you can cure anxiety without using any drugs or medications.

Make a list of factors and circumstances that you know can cause an attack and review this list carefully afterwards. Consider each potential trigger on your list, and then rank them in order of priority. This will help you to determine what to address first.

There are many things that can trigger an anxiety attack. Fear, latent after-effects of a traumatic experience, phobias, and even foods are only some of them. You must identify which specific things cause your anxiety.

Next Step – Avoid anxiety triggers

Next, in order to solve your episode of anxiety, shun the things or circumstances that prompt your anxiety. If you feel it somewhat difficult to perform, you can also modify your diet. Excess amounts of caffeine in foods like energy drinks, coffee and aerated water will build up pressure and anxiety in your body since caffeine is known to excite panic attacks.

Introduce more liquids to your diet and avoid alcohol as it excites your brain. If you are hooked to alcohol, at least limit your consumption. Introduce a regular exercise regimen to your daily routine to act as an outlet to vent your stress and anxiety.

Practice regular meditation and yoga

Meditation and yoga relax the mind and body, and are very helpful in controlling anxiety. Getting a full night of sleep at least seven hours per night is absolutely critical to successfully overcome anxiety.

Anger control is also very important in dealing with anxiety. Try to be tolerant and patient, as uncontrolled anger is a major anxiety trigger. Bringing anger under control also reduces anxiety levels. Start using these anxiety self-help tips, and you will be on your way to controlling and curing your attacks.

To learn more about anxiety and depression treatment make sure to visit Barbara Thomson’s Anxiety Self Help Blog. Then you will be able to put some effective anxiety self help techniques into use.

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Panic Disorder – Symptoms, Causes, And Treatment

Guest Author — Sat, 07 Aug 2010 13:22:24 +0000

Panic Disorder Affects Millions

What Can You Do About Panic Disorder?

Panic disorder is a disorder that is characterized by repetitive panic attacks. The main symptom of panic disorder is panic attack which is a random wave of intense and overwhelming fear and anxiety that last for a few minutes to an hour.

Understanding Panic Disorder

Panic attacks, in most cases, come without warning. A panic attack could happen anywhere provoked or unprovoked. It could even occur while the person diagnosed with it as at sleep.

Panic attacks could be one-time events, but most people experience repetitive episodes that may happen for years. People who have had a panic attack in the past could potentially experience more episodes in the future. Usually, panic attacks occur in places where they have first manifested or in circumstances that often provoke such attacks.

People who have panic attacks are not necessarily sick, because they are healthy, normal people who have minor issues with anxiety and fear. In fact, panic disorder often accompanies other psychological disorders or concerns such as phobias, depression and anxiety disorders.

Symptoms

The classic symptoms of panic attack include lightheadedness, feeling dizzy, irregular heartbeat, and general sense of having a heart attack. Most patients of panic disorder compare their experience with an overwhelming sense of impending doom or of going crazy. No wonder, it is easily considered as one of the most terrifying experiences a person could live through.

Panic Disorder Symptoms

A full blown episode of a panic disorder has the following physical and psychological symptoms:

Physical : Hyperventilation or shortness of breath, racing heart or heart palpitations, chest discomfort or pain, shaking or trembling, choking feeling, sweating, upset stomach or nausea, lightheadedness, hot or cold flashes, and tingling sensations throughout the body.

Psychological : Sense of being ‘spaced out’, fear of going crazy, of dying, and/or of losing control, unrealistic feeling with the body, and a sense of having a heart attack.

You may be having the condition if you :

Have had a panic attack at least once.

Worry excessively about experiencing another attack.

Start behaving differently because you are trying to minimize the chances of you having another attack.

Causes

The exact causes of panic disorder are yet to be fully discovered. However, experts have identified that it does run in the family, that is directly linked to major events in one’s life, and is deeply tied to traumatic experiences. It may also be tied to specific medical conditions such as hyperthyroidism, hypoglycemia, withdrawal from certain medications, mitral valve prolapsed and use of certain medications.

Treatments for Panic Disorder

There are treatment and therapy options for panic disorder. Among the therapy that produce the best results are:

Cognitive behavioral therapy or CBT – This is a quite popular technique used for treatment of several different psychological disorders such as anxiety disorder, agoraphobia, and other phobias. This therapy method focuses on fixing the patterns of behavior and thinking that provoke and sustain a panic attack. It teaches the patient to view his fear from a more realistic perspective.

Exposure therapy – Exposure therapy uses a controlled environment to trigger an attack. Thereby helping the patient to create coping mechanisms for better handling of the symptoms of each episode.

Other methods of treating panic disorder include the use of drugs such as antidepressants and benzodiazepines and application of self-help techniques.

Panic disorder can be a deeply unsettling condition. Although it may be intensely and overwhelmingly frightening for people who are suffering from it, there are actually solutions that can minimize the frequency and intensity of each attack. Know more about this condition by dropping by my website.

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