Help with Anxiety and Stress
If you live a life that is full of stress or worse yet, you suffer with panic attacks, you need to take steps to figure out just how to Help with Anxiety and Stress in your life. Of course, your first step should be to meet with your primary care physician to discuss your physical well being. Some doctors may prescribe medications to help with your problem, but there are some things you can do for yourself to eliminate some of the stress.
Here are 10 methods to use if you want Help with Anxiety and Stress .
1. Go to therapy.
Talking with a psychiatrist/psychologist is truly helpful for a lot of people. Just having someone who will listen to your problems can make a big difference in how you deal with them.
2. Try some physical relaxation techniques.
Taking a yoga class, stretching your muscles out regularly or getting a massage every so often can relieve a lot of tension from the muscles of your body as well as ease your mind.
3. Visualise yourself overcoming your problems.
Believe in yourself and your ability to defeat any obstacle that gets in your way. If you can see it within your minds eye, surely you can make it happen in real life.
4. Acknowledge and accept the fact that there are some things in life that are out of your control.
This is especially important for people who have panic attacks. You have to simply learn to let go.
5. Learn breathing techniques.
Taking long, deep breaths often helps when you are feeling uptight or anxious.
Meditation is another means of relieving stress and visualising your thoughts. More on meditation
7. Learn how to relieve anxiety through hypnosis.
Hypnosis may not work on everyone, but for those who are susceptible, it can open up a stress-free world of possibilities.
8. Find peace in your hobbies.
Working on something that interests you and that you enjoy can be very relaxing and rewarding.
9. Relieve stress by eating healthier.
Things like caffeine can gear your mind and body to be tense. Try to avoid food and drinks that make you jittery.
10. Exercise regularly.
Running, walking, or any type of regular exercise can be helpful in relieving anxiety.
It can overcome you in an instant! you become uneasy, you start sweating, and overwhelming sense of dread takes you, there’s this paralysing fear, your chest feels heavy and you can’t catch your breath. Are you having a heart attack? No, it’s anxiety, a panic attack that has overcome you.
It’s scary to think about and even scarier to experience, especially if you don’t know what is happening. There are ways to fight back against your panic attacks though that can reduce or even eliminate the unnecessary anxiety in your life.
The first thing you need to do if you believe you may be experiencing panic attacks is to visit your primary care doctor. Since panic attack symptoms are almost identical to those of a heart attack, it is important to get a definitive diagnosis.
Once you have visited with your doctor, together you can both come up with a course of treatment to try and rid your body and mind of all this anxiety.
Your physician will have plenty of recommendations on how to relieve stress from your life. They might offer medications or suggest that you start talking with a therapist as a means of getting rid of some of your stress. This has been beneficial for a great many sufferers, but some people choose to go with a more natural approach before taking on a medication regimen.
There are a host of natural ways that one should consider when looking for ways of relieving stress . Regular exercise and healthy eating are just the beginning! Meditation. participating in hobbies, listening to music, and improved time management are all ways that you can eliminate some of the stress in your life and new ones are coming to the forefront every day!
In fact, there is an exciting new solution for those wanting to learn how to relieve anxiety called The Linden Method.
It is important to remember that just as anxiety slowly took over your life, the relief you want will take time to come. There is no overnight cure. You have to retrain your mind and your body to handle the stress and anxiety, but you don’t have to live in fear anymore.
What Is Post Traumatic Stress Disorder ?
While returning war veterans are the most commonly diagnosed victims of post traumatic stress disorder, anyone who is exposed to a traumatic and stressful event can display symptoms in the weeks following the event.
Statistics show 8% of men and 20% of women end up developing Post Traumatic Stress Disorder after a crisis event and about 30% of these people develop chronic forms that stay with them throughout their lives.
Post Traumatic Stress Disorder is not an all consuming anxiety disorder, but rather one dotted with periods of increased symptoms followed by a remission, so to speak, or decrease in the symptoms.
While it’s different for everyone, some older war veterans report a life filled with mild symptoms followed by an increase in symptom severity after they retire or face severe medical illnesses. Reminders of their military service such as reunions or anniversary dates made public by the media also increase their symptoms.
Numbers of Victims And Causes PTSD is considered quite common among Americans. It is estimated almost 8% of all Americans will have some form of PTSD in their lives, with women twice as likely as men to face it. The most common traumatic events associated with PTSD in men are combat, rape, neglect as a child and childhood physical abuse.
Women often flashback to sexual molestation and rape, physical attacks, events where they are threatened with a weapon and childhood physical abuse. Perhaps the most telling statistic is among men and women who have war zone combat experience.
There, almost 30% of the men and women suffer from PTSD. Statistics also show that more than half of the men who served in Vietnam and almost half of the female veterans from Vietnam experienced serious PTSD symptoms.
Those Most Susceptible To PTSD
The greater the tragedy, the more unpredictable or uncontrollable it was, the more likely the victim is to develop PTSD. When the tragedy was sexual in nature, the victim felt responsibility towards the tragedy (real or imagined) and it involved betrayal, the victim is also more likely to suffer Post Traumatic Stress Disorder in the future.
Additionally, the early the onset of the tragedy, the more likely a person is to suffer from this disorder.
The type of social support system and environment one comes home to after the tragedy also have a large impact on whether or not one will suffer from PTSD. If a home life is filled with shame, guilt or self-hatred, PTSD is more likely to develop.
Physical Consequences of Post Traumatic Stress Disorder
One of the first things doctors have noticed in those with PTSD is the hypersensitive nervous system of the victim. This causes an increased startle reflex and sleep disorders.
Those with PTSD also tend to have abnormal amounts of important hormones involved with the body’s stress responses. The thyroid function tends to be enhanced and the cortisol levels are lower than normal.
Moreover, the epinephrine and norepinephrine levels are higher. Physical symptoms of these problems include prevalent headaches, intestinal complaints, problems with one’s immune system, dizziness and chest pains.
The key to treating post traumatic stress disorder is a combination of psychotherapy and drug therapy. Unfortunately, there is no magical pill that will take away the problem and no definitive treatment set forth by the text books, but some treatments appear to work better than others. Group therapy, cognitive behavioral therapy and exposure therapy all appear to produce positive results.
Exposure therapy is a therapy that whereby the patient re-lives his trauma over and over again under supervised conditions to help him work through the situation.
Medications have been shown to help with the symptoms of anxiety and depression, as well as a sleep aid. PTSD medications used most frequently include Zoloft and Prozac, however, cognitive behavioral therapy is currently producing better results than drug therapies in some patients. Diagnosis and treatment of PTSD is a very specialised process and differs from person to person.
How Family and Friends Can Help
While professional care is recommended for those who have PTSD, family and friends often want to help in the recovery process. Experts advice loved ones to allow the victim to speak about their experiences without being judgmental or necessarily trying to console them. Discourage them from developing patterns of avoidance, staying away from situations which remind them of the traumatic event.
If they are not seeking counseling, encourage them to contact PTSD organizations and to gain support from other survivors.
For people in the UK http://www.nhs.uk/conditions/post-traumatic-stress-disorder
For people in the USA http://www.adaa.org
Reduce Stress with meditation
Over time, if allowed to go to long, stress can have long-term effects on our health. We need to provoke a relaxation response to reduce stress and bring our nervous systems back into balance. If you aren’t sure how to do this, the following are 10 specific Quick relaxation techniques to produce relaxation and ease stress. Most take between 10 and 20 minutes, and a few techniques you can do during a ten-minute break in the middle of your day.
1. Deep breathing meditation
Sit up straight. Place a hand on your stomach and one on your chest. Take a deep breath in through your nose and breathe out through your mouth, concentrating on pushing out your abdomen, not your chest.
2. Progressive muscle relaxation
Wear loose, comfortable clothing, and take a minute to breathe deeply. You’ll slowly relax all your muscles starting with your feet and working up. Begin by focusing on one foot, and squeeze those foot muscles tightly. Count to 10, and relax that foot. Take a moment to breathe slowly, and then do the same with the other foot. Work slowly upward to each calf, each thigh, and so on.
Imagine yourself in a calm, comfortable, safe, warm, restful, and relaxing environment. For example, if you imagine a scene at the beach, focus on specific imagery, like the sounds of water, the warm breeze, and the feel of the sand.
4. Body scan meditation
Lie on your back and breathe deeply, using your stomach. Start with the toes of one foot, and focus on the sensations in those toes for a minute or two, imagining your breath reaching your toes on that foot. Move up through each part of that leg, and then start with the other. Work upward through each part of the body including each part of the face up through your scalp. Then imagine your breath going beyond the top of your head as you hover above your body.
5. Mindfulness meditation
Find a quiet place and sit up straight. Focus on a feeling you have, or imagine a scene, or concentrate on an object or a word. Keep an open mind and don’t stress over whether you’re doing it correctly.
6. Visual meditation
Standing, sitting, or lying down, close your eyes and imagine yourself in a serene setting. using all your senses, focus in imagery that appeals to as many of your senses as possible: sight, sound, touch, taste, and smell.
7. Self hypnosis
In a comfortable and quiet location, relax your muscles and repeat short affirmations that you are becoming more relaxed. Then, repeat any affirmations you prepared ahead of time.
Exercise is a beneficial way to reduce stress. It combines breathing and poses that improve strength and flexibility.
9. Tai chi
This is a low-impact series of slow and deliberate movements. Participants may be in a group, but their movements are self-paced.
Listen to calming music or relaxing recordings of nature sounds.
Stop Panic Attacks !
There are times when we all become a little anxious or worry about things that might not under our control. It’s just a part of life that has to be dealt with. However, when that anxiety and worry start to manifest themselves as physical symptoms, you may be suffering with panic attacks. What causes these attacks to occur and what can you do to stop panic attacks or even alleviate them all together?
Those who do not suffer with these attacks can not understand just how debilitating they can be. For many, these panic attacks can simply come out of nowhere. One might be thinking about something, and all of the sudden, they become very anxious. The symptoms often mimic those of a heart attack: one may experience clammy feeling hands, sweating profusely all over the body and/or even have chest pain. A person may never know exactly when one of these attacks is going to come, but learning how to relieve the anxiety can help tremendously.
The first course of action should be to seek medical attention immediately. Because the symptoms of a panic attack so closely mirror those of a heart attack, you have to be sure just what you are dealing with. Once diagnosed, a physician may prescribe any number of medications for you to take, but there are things you can do for yourself to relieve some of your stress.
One of the most important things you can do for yourself is to try to change your mindset. You cannot eliminate worry from your life. That is simply unrealistic. However, you can change the way you view that worry. Learning that there are just some things that are out of your control is a good start. Accepting circumstances as they are instead of always trying to change them will lessen a lot of stress for you.
Taking the time to learn a few relaxation techniques is another key in overcoming panic attacks from your life. Breathing exercises, meditation, massage, and visualisation are all viable ways of relieving stress. Regular physical exercise, good eating habits, and your overall well being are also helpful in ridding yourself of anxiety and living a healthy life.