New Insights For Dealing With Panic Attacks

Millions of people suffer from panic attacks every day. In fact it is estimated that almost 5% of the population suffer from some form of anxiety disorder. If you are one of the unfortunate ones you may feel like there is no help for your condition. But that couldn’t be farther from the truth. There ARE some things you can do to eliminate or at least lesson the occurrence of your condition. Here’s what you need to know:

For some, it may be the infrequent panic attacks that only crop up in particular situations-like when having to speak in front of others, while, for other people, it can be so frequent and recurring that it inhibits them from leaving their home. Frequent panic attacks often develop into what medical physicians refer to as an “anxiety disorder.”

There are many ways of coping with an anxiety disorder.  Some may not work for you, but others just might.  It helps to know some of the most common coping techniques for dealing with panic attacks when they begin.

The first step: Recognize when a panic attack is about to begin.  When you have enough of them, you start to really pay attention to the tingling sensation, the shortness of breath, and the disconnection from the real life around you.

Many people I talk to wonder what that disconnection is like.  They have a hard time understanding it.  Those of us who have panic attacks are all too familiar with it.  It’s like you can look at a solid object and see that it is there.  You know it’s there, but a part of your mind doubts that it really IS there.

You may find yourself reaching out to touch that object just to be sure.  You feel like you’re not a part of the world around you.  It’s as if you are just a spectator in your own life with no control over anything around you.
Believe me, this is a horrible feeling.

So how do you start trying to combat your panic attacks?

What if I told you the trick to ending panic and anxiety attacks is to WANT to have one. That sounds strange, even contradictory, doesn’t it?  But the want really does help push it away.

Does this mean that you should be able to bring on a panic attack at this very moment?  Absolutely not!  What it means is that when you are afraid of something – in this case a panic attack – it will more than likely appear and wreak havoc.  When you stand up to the attack, your chances of fending it off are much greater.

If you resist a situation out of fear, the fear around that issue will persist. How do you stop resisting–you move directly into it, into the path of the anxiety, and by doing so it cannot persist.

In essence what this means is that if you daily voluntarily seek to have a panic attack, you cannot have one. Try in this very moment to have a panic attack and I will guarantee you cannot. You may not realize it but you have always decided to panic. You make the choice by saying this is beyond my control whether it be consciously or sub-consciously.

Another way to appreciate this is to imagine having a panic attack as like standing on a cliff’s edge. The anxiety seemingly pushes you closer to falling over the edge.  To be rid of the fear you must metaphorically jump. You must jump off the cliff edge and into the anxiety and fear and all the things that you fear most.
How do you jump? You jump by wanting to have a panic attack. You go about your day asking for anxiety and panic attacks to appear.

Your real safety is the fact that a panic attack will never harm you. That is a medical fact. You are safe, the sensations are wild but no harm will come to you. Your heart is racing but no harm will come to you. The jump becomes nothing more than a two foot drop!  It’s perfectly safe.

Anxiety causes an imbalance in your life whereby all of the mental worry creates a top-heavy sensation. All of your focus is moved from the center of your body to the head. Schools of meditation often like to demonstrate an example of this top-heavy imbalance by showing how easily the body can lose its sense of center.

The key to overcoming panic attacks is to relax.  That’s easy to say but difficult to do.  A good way to do this is to concentrate on your breathing making sure it is slow and steady.  One of the first signs of a panic attack is difficulty breathing, and you may find yourself panting to catch a breath.  When you focus on making those breaths even, your heart rate will slow down and the panic will subside.

Breathing more slowly and deeply has a calming effect. A good way to breathe easier is to let all the air out of your lungs. This forces your lungs to reach for a deeper breath next time. Continue to focus on your out-breath, letting all the air out of your lungs and soon you’ll find your breathing is deeper and you feel calmer.

Ideally, you want to take the focus off the fact that you are having a panic attack.  Try to press your feet, one at a time, into the ground. Feel how connected and rooted they are to the ground.

An even better way is to lie down with your bottom near a wall. Place your feet against the wall (your knees are bent) and press your feet one at a time into the wall. If you can breathe in as you press your foot against the wall, and breathe out as you release it, it will be more effective. You should alternate between your feet. Do this for 10 – 15 minutes or until the panic subsides.

Use all of your senses to take full notice of what you see, hear, feel, and smell in your environment. This will help you to remain present. Panic is generally associated with remembering upsetting events from the past or anticipating something upsetting in the future. Anything that helps keep you focused in the present will be calming. Try  holding a pet; looking around your room and noticing the colors, textures, and shapes; listening closely to the sounds you hear; call a friend; or smell the smells that are near you.

Many people strongly advocate aromatherapy to deal with panic and anxiety.  Lavender can have an especially calming and soothing effect when you smell it.  You can find essential oil of lavender at many stores.  Keep it handy and take a sniff when you start feeling anxious.

Try putting a few drops of lavender essence oil into some oil (olive or grape seed oil will do) and rub on your body. Keep a prepared mixture in a dark glass bottle for when you need it. You can even prepare several bottles, with a small one to carry with you.

Other essential oils known to help panic and panic attacks are helichrysum, frankincense, and marjoram. Smell each of them, and use what smells best to you, or a combination of your favorite oils mixed in olive or grape seed oil.

You may want to prepare yourself BEFORE a panic attack happens.  When you’re not in a panicked state, make a list of the things that you’re afraid will happen. Then write out calming things that tell you the opposite of your fears.  Then you can repeat these things to yourself when the panic starts to come.

Prepare a list of things to do in case of panicked feelings, and it will be ready for you when you need it. Fill it with lots of soothing messages and ideas of calming things to do.  I find this to be a very helpful tool and am never without my small notebook that has these positive affirmations in it.

Panic can be a very scary thing to go through, especially if you’re alone. Preparing for when the panic comes can really help reduce the panic, and even sometimes help to prevent it.

See also: Panic Away – End Anxiety And Panic Attacks

 

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When Bad Things Happen to Good People

when bad things happen to good peopleWhen something bad happens to a person, they may tend to overstress even though they cannot (or could not) do anything about the situation. There are a lot of “ifs, ands, what ifs and why me’s” that can go through your head at a difficult time. But remember, sometimes bad things happen to good people!

Unfortunately, you cannot undo what has been done. The best things to do is move forward and continue to work on what needs to get done at the present time. It’s not always possible to do at first, but if you dwell too much on the past you can never move into the future. This may cause you to have anxiety and panic attacks.

It’s a good idea to try to ward off anxiety before it takes over your life. Otherwise it will become the normal for you and you won’t even know how much it is affecting you.

If you already have anxiety or panic attacks, you should be able to work through them. If you need help, there are a lot of products on the market today that can be help reduce your attacks. However, be aware that it will not be easy. You need to WANT to get rid of your anxiety – and then take it slowly and surely so it doesn’t come back.

People who suffer from anxiety and panic attacks have a hard time living a full life because they’re always afraid that something bad is going to happen. Even if nothing bad happens for an extended period of time, there is still that fear of the unknown.

But have you ever wondered why everybody doesn’t have this fear? Bad things happen to good people all the time; no one is immune to the unexpected as life goes on. Something you don’t like is bound to happen sooner or later. But most people don’t concentrate on the “what if something bad happens.” They just go through life and if something happens they deal with it as best as possible.

Like I said earlier, if you are already suffering from anxiety, it may be a way of life for you now without you even knowing it. You need to start to really concentrate on what you think about every day. Are you thinking negative thoughts throughout the day, or thinking about what bad things might happen today? If so you need to take a step back and start a more positive thinking way of life.

Once you have gotten rid of the negativity and the fear of the unknown, you will be able to enjoy life as it happens and the world will be a better place for you to live in and enjoy.

The Linden Method Review

80 Million People Cured From Anxiety and Panic Attacks With The Linden Method.

There are a lot of success stories about this method, but the one thing I liked about the Linden Method is that it was developed by a guy (Charles Linden) who was actually suffering from anxiety and panic attacks. So he knows it’s not an “Illness” If you suffer from anxiety, you may feel a little sick at times, but you are NOT ill – either physically or mentally. You just need to know how to force your body’s to recognize the natural anxiety reduction process that everyone has. It’s not working for you at this time, but it CAN, very easily!

NOTE: This is The Linden Method Review – Click Here to Go Directly to The Linden Method

Here’s a statement from one client found while conducting The Linden Method Review:
—–

“Hi my name is Dave, I Live in small town in Australia and for 6 years I have been living the nightmare that is GAD with PA and DEPRESSION. I, like you and alot of other people have tried everything, from group session, Psyc Visits, SSRI Anti Depresents, Benzo’s, you name it and I have tried it…

about 2 Weeks ago I finished saving up to purchase your program. I must say.. so far it seems to be going really well.. The Panic Attacks have stopped as i no longer fear the sensations, I still have a High Level of Anxitey from day to day but it seems that is decreasing and also the amount of sensation experienced at one time is also decreasing. Im VERY excited to think of what is ahead of me. So from the Bottom of my heart, I want to say THANK YOU, thanking you for taking the time to write the program and thank you for your support. I hope that in time I can post a recovery story for you here on you tube…

Many thanks,”

Dave

——

Our Linden Method Review found that this method treats a variety of different anxiety issues – including:

  • anxiety
  • panic attacks
  • phobias
  • OCD

Actually, you just need to know how to flip the switch to turn on your ability to relieve yourself from these attacks because your anxiety reduction ability is already pre-programed into you. Your body just forgot how to use it.

You’ll want to do your own Linden Method Review if you suffer from any of the above conditions. This method has worked for over 80,000 people, and it can easily work for you.

Click Here to Learn More About The Linden Method

Get Started Today! Here are only a few of the Life Changing Benefits You will be aware of:

• Preventing an anxiety attack or panic attack from starting
• Create a solid foundation for the future, on which anxiety and panic attacks simply can’t exist
• Create a sense of clarity, strength and happiness that will transfer across every aspect of your life
• Start your day without even considering how you feel or how your anxiety will effect you TODAY
• Rekindle your social and family life and become someone who is a pleasure to spend time with
• Get the second chance that you deserve
• Start afresh, free from panic attacks and anxiety
• Consider life stresses as challenges or never consider them at all
• Inspire others instead of being a burden to those you love
• Function normally again – no anxiety, no OCD, no phobias, No panic attacks

The Linden Method

Click Here to Learn More About The Linden Method

How to Overcome Shyness – Accidentally

If you’re shy, you’ve probably thought about this for years. Why are some people so outgoing and some (including you) so shy? And if you’re the shy one, you’re probably constantly wondering how to overcome shyness. I’ve got to tell you, I did it, but it wasn’t easy.

First I had to forget everything I knew about how I THOUGHT I could get over shyness and instead concentrate on the truth!

I found out that I wasn’t so shy – as I was being controlled by my emotions. That is the basic mistake of many shy people. It’s not that you’re shy, it’s that the emotions are taking over.

Here are some of the things I did wrong, can you relate to any of them?

  • Avoiding people because they make you feel shy
  • Avoid speaking in public – it just makes you too anxious
  • Not doing a lot of great fun things because you’re nervous or afraid.

If you do (or don’t do) these things, you are being controlled by your emotions. So how to overcome shyness boils down to recognizing when your emotions are in control, and then acting on THAT fact. Now, I’m NOT saying that you have to suppress your emotions, you just need to recognize when they are taking over – and at that point, you have a good chance of overcoming shyness.

To quote Mark Twain: “Courage is not the absence of fear. It is acting in spite of it.”

Now your question on how to overcome shyness is changed to how to be confident in your abilities – and act in spite of how you are feeling at that moment. So if you’re afraid to do something, you give yourself a little push and do it anyway! It’ll only take a few times and you will see that you are overcoming shyness.

When I was in school I was very smart! But I’m not really bragging here because no one really knew I was smart. Even in high school I was afraid to raise my hand to give an answer. It seems like every time I thought about doing it, I would start sweating, or be afraid that I had a frog in my throat and would croak out the answer and get laughed at.

But I had a teacher that helped me get over shyness and she didn’t even know she did it! She didn’t allow people to raise their hands if they knew the answer, she pointed at a person and asked for the answer. Even though I was sitting there sweating – hoping she wouldn’t point at me, when she did, I had the right answer – and gave it in a clear, understandable voice – no frog!

Not everyone is that lucky in overcoming shyness. This was just a first step for me, I had many more to come after that, but just facing my fear that once, definitely gave more confidence the next time.

You need to act in spite of your fear:

  • Raise your hand, even if it makes you nervous
  • Talk to people! If you’re in a business, go to networking events where people expect you to talk to them. Tell yourself you will talk to at least one person before you leave. Better yet, pick an event that has a round table introduction routine (like most Chamber of Commerce meetings) where everyone talks for a minute and it’s no big deal (after the first few).
  • Start joining groups and get into the conversation. Maybe even present to a crowd of people – if you know what you’re talking about, they will listen and applaud!

As you begin realizing that your fears are not warranted, it will get easier and easier. Your emotions will no longer control you and you will have a new mindset, and a new, more enjoyable life.

If you’ve tried all this before, and just can’t do it by yourself, you may need to get some advice on how to overcome shyness from a therapist – or try cognitive-behavioral therapy. Your “behavior” needs to change before you can face your fears. Taking one step at a time is a good first start. The ebook below might just help you get where you want to be.

How to Overcome Shyness

How to Overcome Shyness

Related Posts:

Overcome Depression, Anxiety With Stress Management
Help for Anxiety Disorder Panic Attacks

Overcome Depression, Anxiety With Stress Management

In today’s hectic world of fast paced living and competitive work arena, it’s no longer a wonder that a lot of people suffer from the negative effects of depression, anxiety, and stress. These three issues have seemed to become a part of daily life for millions of people around the world –every day they deal with shallow breathing, rapid heartbeats, and the “feeling” of suffocation from the “choking fog” that surrounds them all through their normal daily activities.

Let’s take a closer look at what depression, anxiety, and stress really are, and what they do to the body.

Depression is that emotion of being hopeless, “down”, or losing interest in doing things or activities. It may last for a short time such as several weeks, or last longer like months or even years; it may be triggered by significant events or biological reasons. It may disrupt one’s family life, as well as lead to alcohol and drug abuse, and affect one’s ability to work.

Anxiety disorders on the other hand, are disorders that entail apprehension and fear about future happenings. This can result to excessive worrying and can disrupt the life of a person as one suffers from irritability, fatigue, restlessness, muscle tension, and impaired sleep and concentration.

Stress is the body’s reaction to events that confront it; on the whole, stress can be connected with anxiety and depression at times.

When depression, anxiety, and stress unite overwhelmingly, it becomes a form of overstress. Overstress will take its toll on the body, both physically and mentally, and so it is essential that one takes action to manage overstress.


Depression, anxiety, and stress management
is an important step to reducing or eradicating the negative effects that these three factors can give the body. There are various options for depression, anxiety, and stress management, and its effectiveness will depend on what works best for the individual’s need. Generally, the aim of depression, anxiety, and stress management, is to lessen the pressure load, help the individual to cope with their depression, anxiety, and stress, at the same time as helping the person get back to being “healthy” again.

Some helpful tips for reducing one’s pressure load includes: lessening the “pace of change” in one’s life; reducing school or work obligations; diminishing social obligations; saying “no” more often; reducing environmental toxins; postponing changes in one’s living situation; and eliminating possible environmental or food allergens.

Keep in mind that the initial step to an effective depression, anxiety, and stress management is taking action before it starts to “take action on you”. Cure Your depression and anxiety today!

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Control Night Panic Attacks Caused by Hypnic Jerks

Unfortunately, people who are prone to anxiety disorders can sometimes be awakened by night panic attacks. How many times have you been just about to fall asleep when you jerk awake? It’s as if you just had a dream about falling, and wake up, but it’s much worse – more like an electric shock! Many people are so frightened by this jerk that they are unable to go back to sleep.

But it’s not dreams that cause night panic attacks. Sleep polysomnographia records prove that most night panic attacks take place during the early sleep phase and not during the REM phase that is normally associated with dreams. Nightmares are also different but they happen during the second half of the night, so you’re often able to remember the content of these dreams.

Maybe you thought you were the only person who had night panic attacks, but actually there is a name for this jolt. It’s called a hypnic jerk, or hypnagogic massive jerk (we’ll call it hypnic jerk from now on).

It’s most common for a hypnic jerk to occur right before, or shortly after a person falls asleep. It is completely normal and usually occurs when you’re overtired. The reason it sometimes mimics falling is that your body is settling down; muscles are relaxing; and your temperature is changing. Sometimes the muscles relax very quickly, making the brain think you’re falling. This is when it sends up signals for you to wake up. The only way to get you to pay attention is to jerk your arms and/or legs. And it works, but it’s not exactly pleasant.

Night panic attacks caused by hypnic jerks easily turn into panic attacks because of their intensity; being jolted awake would scare anyone. Then when you wake up, you might gasp for air, and that causes another panic attack with a fear that you’ll have a breathing problem while sleeping. It’s a fearful reaction to what appears to be a complete unknown cause.

The best defense here is to try to calm down by reassuring yourself that you’re safe and that the jerk isn’t something to worry about. It doesn’t disrupt your bodily functions, and it doesn’t put you in any danger. Now that you understand the cause, you can easily get through your night panic attack and try to get some sleep.

It’s important that you don’t go to bed fearing you might have night panic attacks. Go to bed confident that if your arms or legs do start to move, you can deal with it. Just as you should never say to someone “don’t fall,” you should never put yourself under pressure to NOT have a panic attack. Just go to sleep confident that you are always in control.

For more information on night panic attacks and panic attacks in general, visit Panic Away.

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Help for Anxiety Disorder Panic Attacks

I had a party for a few people from the office one day. Just a small gathering, nothing major. Everyone came and laughed and was having fun, that is, until we looked out the window.

Sitting across the street in her car was a co-worker. We looked at each other with confused faces because we knew that she was looking forward to this party, even had the Lil Smokies cooking in her cube that day.

So what was she doing sitting across the street? We left her alone because we just didn’t know.

The next day I was chatting with another friend of mine about this strange behavior and she said that the girl probably had a Panic Attack. I also found out that this friend of mine suffered from them also, but had found a way to stifle them, for the most part.

But just imagine that you are driving along, and suddenly you start feeling kind of weird. Your muscles tense up. Your heart starts beating fast and you feel a little nauseous. You start sweating profusely. Was the chicken salad that you had for lunch bad? The chances are good that you are experiencing an anxiety attack.

Anxiety disorder panic attacks are more common than you may realize. You may think that only people who have genuine worries or problems suffer from anxiety, but this is not the case. In fact, anxiety attacks can occur in people who do not have any obvious problems, although anxiety is commonly caused by stress. We simply are dealing with more stress than our minds — and therefore our bodies — can handle.

The stress that you are experiencing doesn’t even have to be “great” for an anxiety attack to occur. It could be that you’ve had a moderate amount of stress for a very long period of time, culminating in an anxiety attack. Think of it as stress overload, even though it isn’t great amounts of stress all at one time.

Again, anxiety is quite common, and today it is more easily recognized by professionals. Anxiety is suffered by most people at one point in their life, but it becomes a serious problem when it is interfering with your day-to-day life, when it causes health problems, and when it presents dangerous situations — such as having a panic attack while driving. Anxiety is not a phobia; however, numerous phobias can cause an anxiety attack.

Treatments are available for serious anxiety. Treatments may include medication, relaxation techniques, and counseling. Depending on the cause of the anxiety, long-term treatment may be needed. However, if the situation causing the anxiety is short term, short-term treatment will do, if treatment is needed at all. Stop missing out on all the fun and end Your anxiety disorder panic attacks today!