What Causes Anxiety Attacks?

The terms anxiety attack and panic attack are often utilised interchangeably. Panic attacks are a widespread and especially defined type of anxiety attack. They start “out from the blue” with prominent air hunger, difficulty breathing, and/or rapid heart rate. These physical symptoms which might be considered as a life-threatening medical problems go up to worry, worry, and frank terror. A entire cascade of physical and psychological signs and symptoms follows. Trembling, sweating, dizziness, numbness, and other individuals appear. The period from onset to peak is minutes. The panic attack commonly improves an excellent deal over 15 to 20 much more minutes. So what causes anxiety attacks?

Neglecting the symptoms and not doing it in timely manner tends to make the circumstance worse and cause an anxiety disorder exactly where the patient encounters false reality and panic attacks. Medication could assist and deal the anxiety attacks symptoms but won’t get rid of the core anxious thoughts and worries.

There’s a theory that a chemical imbalance within the brain causes anxiousness and panic attacks. That theory remains a theory and has not been verified.

The subconscious mind is exactly what feeds your aware with anxious feelings. I’ve suffered for more than 7 years from anxiety which lead to panic attacks and social phobia. Anxiety attacks may also change into other attacks. Thus it really is crucial which you treat them as soon as possible.

These Frequent external and Environmental elements causes anxiety:

Tension at perform,
Strain from school
Strain in a personal relationship such as marriage
Economic anxiety
Stress from an emotional trauma like the death of a loved a single
Use of an illicit drug, which include cocaine
Lack of oxygen in circumstances as diverse as high altitude sickness, emphysema, or pulmonary embolism

Tension from a severe medical illness
Side impact of medication
Symptom of a medical illness such as heart attack, heat stroke, hypoglycemia

Withdrawal from drugs: Withdrawal from drugs which include benzodiazepines, barbiturate drugs and alcohol can causes anxiety.
Recreational drugs: Caffeine, nicotine and some other drugs including cocaine, marijuana and amphetamines also are recognized to causes anxiety.

Loved ones history of anxiety:some people may well possess a genetic predisposition that gives them a greater chance of suffering from anxiety disorders
Abnormal levels of neurotransmitters: when neurotransmitters in brain aren’t operating effectively,that lead brain reacting in an inappropriate in some conditions.that also cause anxiety.

Treatment for stress is determined by the kind of anxiety disorder an individual is suffering from. By far the most popular remedies contain:

Physiotherapy
Cognitive Behavior therapy
Relaxation techniques
Medicines which include antidepressants and Buspirone (anti anxiety medication)

Midwest centre of science and technology is an organization that offers with persons suffering from panic (also stress and depression). We hope all information above can answer your question on what causes anxiety attacks in many people around the world.

How to Control Anxiety Attacks

If you’d like to know how to deal with anxiety attacks, we have a method that brings instant relief to your symptoms. Firstly you must know to avoid anxiety attacks is you must not be afraid of them. You will find a totally natural approach which will deal with your anxiety symptoms and yes it requires only just a few seconds to complete.

1. Point out to yourself continuously up to the point where you begin to really consider that your anxiety attack is actually a natural – emergency reaction and you will probably not turn in to a shaky, flaky weakling that is going to distribute any minute. Your entire system is in high gear. You really are actually quicker,faster and stronger. Feel it.

2. Continuously repeat to your own self the fact that panic symptoms certainly tend to be uncomfortable, however are not dangerous.

3. Awkward symptoms of an anxiety/panic attack could be generated within control in only 5 minutes once you start relaxing down and don’t push even more adrenaline in your bloodstream by “panicking” concerning the panic attack.

4. Tend not to “fight” with your symptoms of an anxiety attack. Attempt to “move” together with the signs and let you to ultimately become calm.

5. Discover how to gently breathe from your diaphragm. Find out how your own body breathes as well as how your chest,ribs and abdomen take part in breathing. Attempt to breathe from your diaphragm constantly or even the maximum amount of time as possible simply by paying continuous focus on your own inhaling and exhaling.

6. Figure out how to spot the progress symptoms of an anxiety attack well before it gets severe. Raise on your own relaxation to provide concerning the calming reaction.

7. Point out quietly within your head anything comforting and relaxing, for example, “I am getting calm….It will require a couple of minutes. .. .I could take care of it as I have handled it well before. . .I am calm and steady. ”
To settle the problem, we should instead realize that anxiety is not really dangerous or harmful, subsequently cease any kind of attempts to decrease or even stay away from it, feel the experience of panic and monitor the emotions increase, peak and reduced again, since they constantly do. After we realize that panic will do all of us absolutely no harm, we are able to become more and more living with it, therefore boosting our determination to completely encounter it. Therefore the fear-adrenalin period is destroyed and slowly the problem is solved.

How to calm an over active anxious mind

Firstly sorry for a bit of a disappearing act recently, as stated the App has taken up so much of my time and the book has shot up in sales with Amazon and certain shops now stocking it. Everything has taken off in the last year or so and it is hard work keeping up and I have to cut back on certain things.


I should though be around on the blog more as things have calmed a little and it starts with todays post.


A mind that never seems to switch off


I know a lot struggle with an over active mind and wonder how to calm it. Again there is no quick fix, but I will pass on what really helped me. I like others struggled with an over active mind that did not seem to switch off, it really was the last thing to settle. When we are anxious then our body works over time and the reason we may sweat or feel restless and unable to sit still, with this comes an over active mind that seems to start on one subject then jump to another with little rhyme or reason.


Firstly I realised that a calm mind led to a calm body and the mistake I was making was to try and figure my way back to a calm mind, to try and unravel what I was doing wrong, what I needed to do etc. I was sure there was a secret out there that just needed discovering. It was then that I realised that I did not need to figure my way back to a calm mind, I just had to stop going over my past experiences and stop peering into my future experiences.


People may have different experiences but the root to cure is the same, I will give you my own example which stemmed really from a fear of losing the people around me that were close to me;


My main problem was that I would keep jumping back to something that happened last week and how I felt, this would mainly be negative thinking like ‘That night out with friends last Tuesday did not go well at all, next week I will try harder to fit in and come across as normal’. So then I would be looking into this coming Tuesday and building up to what to do to make sure it went better this week, so as to make sure I did not ramble through and come across as odd, what I had to do was do this or that and I would then go with a bunch of mental instructions and the night would again be a disaster as I would not be joining in, I would be mentally trying to fix myself and remind myself what to do. Then home again and looking back to how bad it went and feel sorry for myself and fill myself with self pity, waking the next day trying to find more answers.


This is what I mean by looking back, I would constantly go over how things went and what I could of done better, then I would be looking into the future and plan certain things to make sure they went ok. All this mental planning was constant and it could be a simple trip out with friends or going round to a family gathering, I was obsessed how I as coming across and how things were going, then filling myself with negative thoughts about how bad my life was and how it was not fair that others could enjoy themselves and not me, more thoughts on how to fix it, my mind just never switched off.


How I over came this was to say to myself that this was the last time I went over something that had happened and the last time I planned for something that was up and coming and more than that I would not entertain another negative thought. I had to change this pattern as it just was not working.


Through habit my mind would sometimes drift back to something that happened last week or try and plan for the future, but I would say ‘No I don’t do that anymore’ or a negtive thought would come up about my situation and I would say ‘No I don’t do negative anymore, anxiety has taken enough of my life, it is not having anymore’. I would then wake up with a smile on my face and just face the day whatever may come, no planning, no safety behaviours, no negative thinking about my situation, no going over something that someone did or said or how a situation went. I am not saying from that day on everything was brilliant, it was not, but it was far, far better.


This new approach was a major breakthrough for me and I felt far more mentally free and even though at the time I was not a big believer in how close your thoughts were to how you feel, without all the negative bombardment of my situation I felt so much better. I can’t express how much not going down the road of self pity and negative thinking about how you feel is so important.


Other things I did


I always tried to stay positive and just when anxiety was just about to control what I did or did not do I would say ‘You have had enough of my life you are not having anymore’.


I also got into meditation a little, maybe just 3 times a week for half an hour. I would just get out of the bath when most relaxed, lie on the bed and just put on a C.D or headphones and drift in and out with the soothing music and would feel so refreshed afterwards, I still do it to this day.


I made sure I got out in the fresh air and went walking, running, cycling, again a healthy body leads to a healthy mind. I also cut my drinking down and felt so much better for this. I still went out as much as before, but instead of getting drunk I would just stick to 4 pints.


Again it is not an over night thing but the above really helped me on my way to who I am now.


I would also love people to watch a film that had a big effect on me after my recovery and just shows the importance of a calm mind. The link is here and it is over a few episodes and around 3 hours long altogether, but do try and watch it, it is very inspiring and a real eye opener.

Anxiety success story

Hi Everyone, I was asked by a member if he could let others know about his own story of recovery. I was only too pleased and thought I would do a new post with the story included.


Firstly I would say the hard part of recovery is keeping the faith that things will get better, too many people are impatient and think how they feel today, is the way they will feel in the future. I was tested many times through my own recovery and the odd day I would shed some tears, feel frustrated and back to square one. I would also feel the need to scoot off and find the miracle sentance or cure that would make it go away instantly. I knew though that I had to stop looking for a way to make it go away and become one with it. To take the sting out of it you have to learn to be fine with the way you feel. Don’t be anxious because you are anxious !


Also another part that is very important is having the faith in yourself. When anxious our subconcious plays many tricks. We may think about going somewhere or doing a certain task and the hovering anxiety tells us to take the safe route and hide away, don’t go. Then we get frustrated that we can’t do ordinary tings and start questioning everything. It really is about feeling the apprehension and just doing it anyway, what you are getting is a false signal caused my your current state. I could write a long list of all the times I just went straight through my insecurites, my fears and apprehensions and nothing ever happened. I knew this was the way to get my life back, to stop giving in to my anxiety, to take away it’s power and see what it really had, I wanted to stop closing doors and start opening them and this meant going against my instincts and start living again. I can’t recall how many times people have come to me and said ‘I used to do this, but I can’t anymore’ when asked why they can’t, they cannot answer. You can do anything you want, there is nothing to stop you, don’t listen to that voice that says you cannot and start to nurture that voice that says you can. To feel normality you have to live normal, to lose your fears you have to go through them, not around them, you have to have the faith that although you may not always feel great, you will be fine. Anxiety symptoms really are surface symptoms, you have not lost who you are, that person is just waiting to resurface again.


Anyway here is the story that was passed on to me, hope it helps and inspired people.


Hello everyone, I haven’t visited this website in so long. The reason? Because I am no longer anxiety ridden. In fact, I rarely think about it anymore. Now that I went back to see what’s new here, I realized and got reminded how many people are still suffering with anxiety, the SAME way I used to. I remember when my life was hell and anxiety cosumed me every moment of my day. Everything,  had to be planned “in case I panic”. I avoided many activities. I almost became house ridden, but thank God I went to go see a doctor specializing in anxiety and CBT treatment. After I saw him, I wasn’t cured, I just felt a little bit more comfortable and he boosted up my confidence that I could beat it. I remember thinking “How long will it take? Why has it been a year and I am still anxious?”. The main solution came from this website. Paul was so right when he said “just start living your life, stop consuming yourself with anxiety and constantly researching it. Just stop and do the things you used to enjoy and the freedom will come to you, layer by layer, slowly but surely if you just stop thinking about it constantly.”


I remember asking myself “How can I stop thinking about it and live my life when I feel like im on the verge of an emotional breakdown or something?”. But I SLOWLY stopped letting anxiety ruling my life. I was scared to do everything I used to do at once, so I started “progressive exposure”. I would go out where I would feel somewhat comfortable at first, then once I got more confidence I started throwing more things into my daily activities. Eventually I got confident that even though I am out and I have anxiety INITIALLY, I am still going to stay there and I will NOT run home and avoid it. I knew that this is an essential part of recovery and no magic pill will ever make me feel better, it was up to me and slowly I started enjoying my life again, I got more confident and rarely get anxious anymore, when I do, I know I am not going back to square one again. after all, anxiety is a natural and a normal human emotion. 


I know we became used to being ’scared ‘ of anxiety, thinking we MUST not feel it ever, but in reality, we will feel it on many occasions and take it as a normal part of life where we know it will not stick around forever. The real difference between “normal people” and anxiety ridden people, is that anxious people experience anxiety and take it as a some sort of catastrophic event, where as normal people experience it , and say “oh well” and move on with their activities and the feeling eventually passes, that’s the KEY. 


I hope this short story helps. just stick with this website, get courage and start living the life and it shall pass, I promise.


Anon


I just want to add something to the story sent in above;


The key point is that you probably will feel anxious when you go somewhere or do something that in the past you have avoided, but so what? Again feeling anxious has been here since the dawn of time, it is how people reacted to it that differs. Remember it is just adrenalin, it cannot harm you , it’s just a feeling, a feeling that was put there to protect you, it truly is nothing to run or hide away from.


I always found that when I did not go for the quick escape or run away from it and rode it out, then it always calmed. You cannot produce adrenalin indefinately anyway, that is a medicl fact, so it will always calm. I eventually got to the point where I did not care if I felt anxious or not, it made no difference to me, it was just became a harmless feeling and that was when the real progress started as it was no longer an issue.


I hope the above helps and inspires people.

The best way to overcome anxiety is to do nothing

Hi Everyone,


Well the last post was a while ago so I thought I was due to say a few words.


I also have a few bits and bobs to cover before we go on to today’s post. The first being that the anxietynomore app is now available as an option on the Android as well as the iPhone. As usual I don’t push things on anyone, but it is there if anyone wishes to buy it and a few people did ask me to let them know when it was available. As it is new if anyone has any problems then just let me know.


The other thing is Doreen who posts here will now help moderate the blog. This will help keep it spam free and make sure it runs as it always has and stays a friendly and helpful resource. I do need help as every year things take off more and more. In the last year alone the book was made available on Amazon and in many high street online and offline stores and is mainly sold outside of the site these days. The book also went onto the kindle and is hopefully due on Amazon.com very soon, making it easier for people in the U.S to purchase it. The app was also created in different versions and has been very well received. The trouble with all this is it takes a lot of time up and I am forever on with a project and I will be the first to say certain things have suffered as a result as it takes time away from other things. Things are calming down a bit now and I promise to be around here a bit more to contribute, the blog and site is where it all started and it means as much to me now as it did when I first set it up.


Anyway on to today’s post:


Many people ask me what they should do to eliminate their anxiety or how do I get rid of this particular symptom? I was one of those people who went over and over things, trying to find a solution to the way I felt, constantly trying to stop myself feeling this way. Well that was my mistake, I was ‘Trying not to feel a certain way’. One thing that I learnt very quickly is that “Trying to rid ourselves of anxiety only increases it”. Yet this is what most people attempt to do and just end up more entrenched in the habit. I say the opposite and tell people to feel it, to go towards it, do nothing to try to get rid of it. People develop safety behaviours and avoidance techniques that can severely restrict their lives because they don’t want to feel it. How can this be the way forward? The truth is that it is not, I only turned my life around when I finally accepted that I had anxiety and it was not going to go over night, I shook it by the hand and said “If you are going to be around for a while then we may as well get along”.


To recover from anxiety we have to be willing to feel it and that’s means taking it with us wherever we go. Yes for a while we will still feel anxious, we may still feel detached or have anxious thoughts hanging around, that’s fine and only to be expected. We also have to be willing to feel it for a while, not a day or a week, but as long as it takes. I have people email me and say some lovely things about the book after reading it, but I had one a few weeks ago saying ” Paul I have just finished your book, but I am not cured”. I am struggling to understand which book she read as it says nothing about getting to the end and a magic wand comes down and cures you. This is the sort of person that will be off next week to try another miracle cure hoping that it will instantly go away, she has no intention of feeling anxiety for a minute longer.


The more desperate you look for recovery, the further away it can seem as you are putting so much pressure on yourself to feel better and making it your whole life. Why not just step back and do nothing, whilst getting on with your life as you normally would, this will do you far more good long term. I am not trying to make it sound easy, it is not at times and I used to want to hide away at home and shut out the world, but I refused to as I wanted to be part of that world again. Just so there is no confusion, when I talk about doing nothing, I mean no longer trying to fix or figure it all out, not doing nothing by sitting at home looking at the ceiling. Go out and live your life, uncomfortable or not, take all your insecurities with you and feel it all at will. You don’t have to wait until anxiety leaves you to have a life, you can have one now. If you want to be part of the outside world again then go and join it, don’t let how you feel stop you.


The constant stress and battle to feel better is what kept me in the cycle, it consumed me and my day. So just try not to become one of those people. I know we feel like we must keep on top of things, to get the better of this thing, but it has the opposite effect. One of calmest and most together people on the planet are Buddist monks and their whole belief is to just be, to not over think or worry about things. Since my own recovery I have a new outlook on life and don’t worry about trival things or things I can’t control. I am also a far more forgiving and laid back person and it is what I learnt through my own recovery.


To finish I will never forget a story I read where 3 men were burgling a store in the middle of the night and were caught and arrested. They interviewed one and he said that when he heard the sirens he was full of fear and dread, then when the police were outside shining lights in that his fear increased and they tried to hide. But he said once they had them surrounded and made it clear that they knew they were in there, then they all lit a cigarette up and felt a sense of calm. It was like ‘O.K the game is up, come and do what you have to do’. I felt that story reflected me and my anxiety, I feared the feelings for years and tried to keep them out, once I gave in and allowed myself to feel this way then there was a sense of relief and I felt calmer.


To finish today’s post  I am also going to add a list of tweets I recently put up on my twitter account to encourage people, I hope they help in some way.


Anxiety is like quicksand, the harder we struggle to escape, the deeper we sink.


A tired and overworked mind tries to drag you into worrying about anything and everything, just resist the need to get involved.


If anxiety tried to stop me doing something, I would do it even more to show it who was in charge.


Stress on a healthy body registers a small reaction and is dealt with as a problem to solve; stress on an anxious body gives an exaggerated reaction and makes things seem far worse than they really are. The problem is the same; it is the reaction that is different.


Avoidance is something you create; don’t blame it on your anxiety


Don’t keep endlessly looking for a cure to your anxiety, create one by no longer letting it rule what you do and don’t do.


Making the decision to allow anxiety into your day releases so much pressure, stress and worry and gives your mind and body the space to recover.


I created a lot of my own problems through avoidance, I uncreated them through non avoidance, it gave me my life back.


How you feel today has no bearing on how you will feel in the future, things do change.


Don’t get lost in a world of self-criticism, wishing you felt differently, the first step to recovery is accepting how you feel for now.


To overcome anxiety we have to be willing to feel it.


Fears are never as bad as we think when faced, their growl often turns into a whimper, it’s our imagination that makes us think differently.


People who suffer with anxiety tend to avoid feelings and then blame it on the place or situation, suggesting it’s that which causes anxiety. Lose your fear of the feeling and then every place and situation is the same

Anxiety becomes a learned behaviour

Well sorry this post has took so long, but as stated I went away for a few weeks and I have just got back, recharged and refreshed. Today’s post covers something that is very important and was something that kept me in the cycle of anxiety for a long time. I am all for changing behaviours to move forward with anxiety, although saying that I am not one for going down the homework route or filling in progress sheets. That was never me, I always liked a simplistic approach rather than loads of garble or medical jargon.


I have always believed anxiety is made far over complicated to recover from by some. A good understanding and the right attitude did it for me. Understanding what was happening when I felt anxious and why I did, did far more for me than any other so called help that was thrown at me in the early days. Once I understood far more, then I worried far less and stopped going over and over things whilst trying to continuously fix it. This obviously helped as with less worry came less anxiety, the less I went over and over things, then the more open and flexible my mind was. Having the right attitude helped in no longer let anxiety rule what I did and did not do. At first I hated the way I felt, I would tense against it daily, try and push it away, get really angry about it, avoid everywhere and everything that made me feel this way, no wonder I got worse and my life got narrower.


I now understood it was not just going to disappear and I just learnt to just live with it, take it with me. Did I like it? No, but it did not hinder me as much and I wasted far less of my day on it. At one time it was all I thought about, the subject was me 24/7. My whole life revolved around getting better, then I realised I had to stop trying as this was the very thing that was hindering me. So I made friends with it, took it with me and stopped treating it like the enemy. If I felt odd and anxious, then so be it, I was tired of trying not to feel this way. Yes it took time to build up the perfect attitude and I would sometimes have a good cry or feel sorry for myself on a bad day, but the next day I was back out and not letting it dominate my life like it had.


Every habit can be changed as long as we understand that it wont happen overnight.


There is one question that I asked myself whilst suffering and when answering I wrote down a list of things that had become a learnt behaviour. I can’t say this was the exact list below, but it would have been something like it and I am sure some others can identify with it. The reason for the list was that I wanted to identify what learnt behaviours I had developed and try and reverse them.


So the question to anyone is;


What do I do differently now, to what I did before I suffered ?


My list would have been something like the below;


I went over that conversation I had with my friend and wondered if I upset her?


This is an easy one for anxiety to grab hold of as we feel far more sensitive than we normally would do and may look into things far too much. I remember this one as I was very sensitive. People had to act the way I thought they should or I would think I had done something wrong or they did not like me. I identified that I would not have done this before I suffered, so the anxiety was to blame and that in future I could think this way, but I would just let it go and know I was being silly or over sensitive. I would no longer see it as the truth.


Did that workmate notice my anxiety? I tried so hard to cover it up.


Well I would never stand there in the past trying to cover things up as there was nothing to cover up. I started to ask others who knew I suffered if they noticed how I felt and they said no, sometimes you may talk a little faster, but no we don’t notice. This meant a lot to me as you tend to think everyone notices how you are feeling but are just keeping it from you. So I then stopped trying to cover up how I felt, if I stumbled on a few words or rambled a bit then that was fine. I knew from experience trying to cover up anxiety had the opposite effect, as you were then anxious about people seeing you anxious, which put far more pressure on you to come across as O.K.


I worried about going to that social function next week


Well again I would not be worrying about going to a social event pre anxiety, I would be looking forward to it. I then realised I was not scared of the event itself, I was worried about being anxious and how I came across. There is no instant switch to stop you getting anxious over a social event, but it taught me that I had to just take things as they came and that feeling anxious was not then end of the world and the more I felt it, then the less I would feel it. I had to get used to it and put myself out there and then I would train my sub conscious to realise there was nothing to get anxious about. So basically I went to social events and took them as they came, not worrying if I felt anxious or not. Most times I would feel some anxiety, but it was never as bad as I thought it would be and usually by the end of the night I was chatting freely and as expected in time it just got easier.


I kept checking in to see how I felt, having internal conversations to try and make sense of it all


Again this is something the regular person on the street does not do, even if they had broken there finger they would not check in every few minutes to see how it felt. They would just understand the pain will go in time and there is nothing they can do about it. When I learnt that I could not switch anxiety off, it was a relief. I no longer had to search in my mind for that instant cure and I could just move on with my day and think about other things.


I got home and put off things that needed doing, I just didn’t feel like it


Anxiety can make us feel mentally and physically tired, as our body is working faster than normal and stress hormones do affect our muscles and make them feel heavy. Add that to an over active mind and we can feel tired and weary for no reason. The best thing I did was to do the jobs that needed doing and get out in the fresh air. Lounging around feeling sorry for myself made me feel even more exhausted.


Today I avoided anything that may make me anxious and built my day around it


Again this is something I did that I would not have done in the past. I realised that anxiety was beginning to control what I did and did not do and I wanted to take charge again. So I no longer avoided feeling this way, no more living a life full of safety behaviours. Anxiety could not harm me, it was only adrenalin on an overworked nervous system that created was was just an unpleasant feeling. I am not saying I woke one day and did everything. I just learnt to see the signs of avoidence, where I would be just about to make excuses not to go somewhere and then just get my coat on and do it. The well known saying ‘Feel the fear and do it anyway’ was never far from my thoughts.


I went over and over things trying to find a way out a way to make this horrible thing go away


Before anxiety came along my thoughts would be about the weekends plans, the new top I had seen, my friends and family and certainly not about the way I felt. When we become so engulfed in ourselves and how we are feeling then we become very internal and have little time or space in our mind for anything or anybody else. The subject becomes us and the more we think about it, the more distant and detached we feel, so we may then think even more about our situation. This was certainly me and it was a vicious cycle. I was convinced if I kept thinking of a way out, then eventually I would hit on the answer and I would be free. All I achieved was to become like a walking shell that had no interest in the outside world. I just thought about me and found it hard to break free. It was like I was behind a pane of glass and the world was on the other side and I was not part of it. This I would say was the lowest point of my anxiety. But once identified I understood why I felt this way and then began to worry less and less about the state I was in. I then had to learn to live and work with this distant/detached feeling and not be so impressed by it. And in time the less I thought and worried about myself, the more engaged I felt with the world around me again. You don’t have to suffer with anxiety to get to this state. Have you ever seen that lost and glazed look on someone who has lost a loved one? You may ask them something and it barely registered. Again this is because they are thinking so deeply about what they have lost, they let nothing else in and they become distant to their surroundings. In time the grief eases and they become part of the world again. This is exactly what I had to do.


I met a friend in the street and just rambled on trying to get away as quickly as possible


Another classic thing that I did, I again identified that I did not do this in the past and that the best way to overcome it was to stay in the conversation and no longer run at the first sign of adrenalin. This really was what it was, I had taught my body to see danger in someone approaching and it set off the fight or flight, run or stay. As usual I did not want to feel anxious so I went for run. I again realised there was no danger talking to a friend in the street, I was just running away from making a fool of myself. So the next time the blast of adrenalin came, I just stayed and although it did not go particularly well,  I knew I would look far less strange staying than I would do running off each time and more than that I knew the long term rewards would be worth it. And in time I taught my body there was no danger in that friend in the street, the blast of adrenalin weakened in time as I had chatted many times now and had got used to it. It is like a bungee jumper who feels far more adrenalin the first time he jumps that the 20th time. His body has got used to it and in time produces less adrenalin.


We don’t always identify these learnt behaviours whilst we are doing them, as we tend to just do what we think is best at the time. It is only when we step back and observe how we are acting or write down the things we do now that we did not do before, that we can become aware of them. We all know our own bad habits and what we can do to improve them. Don’t just follow the same down trodden path, the short term, but safe way, the path that has no victory’s and little, if any progress. Try and identify what you now do differently and see if like the above you can change the habit or learn a new attitude.


I hope the above helps

Social Anxiety Disorder: How to Let Go of your Fears!

If you have Social Anxiety Disorder (also called Social Phobia), you fear situations in which others can get a good look at you, such as eating together in a restaurant, giving a presentation to a group, introducing yourself at a meeting, entering a party, even introducing two friends who haven’t met before. Some people experience a generalized kind of Social Phobia and fear a variety of social interactions. Others have a more specialized fear, maybe focused on public speaking, eating in public, writing in front of others, nervous sweating, or using a public bathroom.

People often think of shyness as being related to Social Phobia. They’re similar, but shyness is more of a general inhibition in front of others, and doesn’t always include the physical symptoms of panic that are part of Social Phobia.

In my work, helping people overcome social anxiety in Chicago, I’ve noticed two surprising, contradictory features of Social Anxiety Disorder.

The first contradiction is that most people with Social Anxiety Disorder approach social situations with a feeling of unworthiness. They think that they don’t belong in the social setting because they don’t “fit in” or because they lack some quality – not smart enough, not interesting enough, not pretty or handsome enough, and so on.

They also tend to believe that everyone there will be especially interested in them – in looking at them, thinking about them, and judging them.

So here we have people who simultaneously believe that “I am unworthy!” and also that “Everybody wants to find out about me!”.

They’re probably not both true! If you experience social anxiety, you probably feel self conscious, and then these thoughts arise as additional symptoms of anxiety, not because the thoughts are literally true.

The second surprising feature has to do with the kinds of physical symptoms people experience as part of social anxiety.

Social Phobia is very similar to Panic Disorder. In each case, people experience panic attacks, which consist of powerful physical symptoms of fear. But the panic attacks people experience with Social Anxiety Disorder are different from the panic attacks which people experience as part of Panic Disorder, in one very important way.

People with Social Phobia have lots more visible, or observable, symptoms. They experience blushing, sweating, trembling, and voice cracking, which aren’t usually part of Panic Disorder.

Why do they have all these symptoms that others can observe? Because that’s what they’re afraid of. They hope so strongly to not show any anxiety that they end up showing it.

People with Panic Disorder don’t usually get such visible symptoms, because they’re not worried about displaying their anxiety. They’re worried about dying, fainting, and going crazy. And so those are the kind of feelings that they get.

With anxiety disorders, you get what you oppose, and Social Anxiety Disorder is no exception.

It’s actually your reaction to shame and embarrassment that produces these unwanted symptoms. Shame and embarrassment are uncomfortable feelings which fuel the idea that you have something to hide, some aspects of yourself which are so negative that you figure you should prevent others from noticing them. This leads to secrecy, a powerful force behind Social Anxiety Disorder.

The urge to keep your flaws secret leads you to oppose the symptoms. This is why someone concerned with blushing will find themselves thinking “I hope I don’t blush!”, and apply some extra makeup in the hope of hiding it. This is why someone concerned with sweating will think “Please, God, let me get through this party without sweating!”, and pack some napkins in his pocket so he can dry his hands without observation. And on and on it goes, the same for symptoms of trembling, voice cracking, and so on.

The Panic Trick points out that your gut instinct of how to respond to panic is typically dead wrong, something that will maintain and aggravate your panic, rather than help it subside. With Social Anxiety Disorder, it’s the very efforts people make to hide their “shameful” secrets that produce the visible symptoms they had hoped to avoid.

The path out of Social Anxiety Disorder is so much easier when you come to see that secrecy is not your friend; that others will generally be as accepting of your flaws as you are of theirs; and that when you give up your efforts to hide and oppose your visible anxiety symptoms, that’s when they become less frequent and disturbing.

My Panic Attacks Workbook has a chapter devoted to this topic. It offers a step-by-step approach to reviewing the role secrecy plays in your anxiety, and helps you evaluate both the costs and the benefits of secrecy about your anxiety. It also helps you plan and use concrete steps you can take, if you choose, to reduce the disruptive power of shame and secrecy in your life.

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source: anxietycoach.com

Specific Phobias: Common and Treatable

Specific Phobias are patterns of excessive fear of ordinary objects, situations, and activities. While some phobias are caused by traumatic events, most arise in the ordinary course of life without apparent cause, and probably reflect a genetic predisposition. Phobias are very treatable with a treatment method called “Exposure”. This method helps you train your brain to have a different response when you encounter the feared object or situation.

Almost any object, location, or activity can become the focus of a phobia, although certain ones are far more common than others. Common examples include: fear of dogs; fear of driving; claustrophobia (fear of confinement in small places); fear of doctors; fear of flying; fear of sweating; fear of vomiting; fear of public speaking; fear of snakes; fear of heights, and many more.

There are five general types of specific phobias.

Situational: typically of enclosed spaces such as airplanes and elevators

Natural Environment: heights, water, storms, etc.

Blood-Injury-Injection Phobia: a fear of seeing blood, often accompanied by a fear of fainting

Animal: snakes, spiders, dogs, any animal can be the object of a phobia.

Other: includes fear of choking, vomiting, and getting ill, among others.

Phobias are considered to be the most common of the anxiety disorders, affecting more than 13% of the population of the United States.

The most disabling part of a phobia isn’t actually the fear. It’s the efforts people make to oppose and control their fears. Not only do these efforts require you to give up ordinary activities that you might otherwise enjoy, they also fail to remove the fear from your life. Instead, they generally maintain it.

How much trouble you have often depends on what you fear, and where you live. You probably won’t have much trouble with a fear of elevators if you live in a rural area. You probably wouldn’t have much trouble with a fear of snakes here in Chicago, unless your significant other wanted to take you camping.

Insects, dogs, and birds, on the other hand, are so common that people with these fears often find their lives become restricted no matter where they live. These fears can really limit your enjoyment of the summer months. I’ve known people with such a strong fear of dogs that they (and their families) could only take a vacation at a gated resort, where they were assured there would be no dogs. People with a fear of flying, or a fear of driving, often find their lives are quite limited by the limits on their transportation choices.

While these avoidances may temporarily avert an experience of intense fear, they tend to preserve the fear over time. So the more a person avoids, the more firmly phobic they become. This is how anxiety tricks you.

Phobias are usually very treatable without medications or long psychotherapy. With exposure therapy, a person is helped to spend time with the feared object in order to retrain his brain to accept it. Properly done, this is a very successful, and surprisingly brief, method of overcoming a phobia.

If you are looking for professional help with a phobia in the Chicago area, you can contact Dr. Carbonell for this kind of behavioral treatment. If you are looking for professional help elsewhere in the U.S., click here for some resources to help in your search.

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source: anxietycoach.com

Dealing with depression and stress during the holiday season

Depression and stress in Holiday season Depression and stress in Holiday season

The holiday season, for many, is a time of year filled with happiness and joy.  Many workers have a holiday vacation, usually aimed at using the time to find present and spend time with family.  The sight of smiling Santa Clauses, glowing nativity scenes, and the Christmas lights in the neighborhood are usually causes of joy.  The sound of joyful caroling, the beauty of white snow, and the overall happiness in people can be contagious!

Unfortunately, not everyone experiences happiness during the holiday season.  Some people suffer from the holiday blues, becoming victim to stress and depression.  Stress can take over one’s life during the holiday season, especially when the individual is focused on getting presents for their loved ones.  Stories about mothers and fathers fighting in toy stores are well documented, and can definitely induce stress.  Financial stress can also be a cause of depression in many cases, as the stress of buying presents or hosting holiday parties can take its toll.

Depression is not uncommon during the holiday times, as the stress and fatigue of the year may have caught up to them come December.  In cases where an individual is unable to be with friends or family during the holidays, depression may be the natural response.  Depression, as a disorder, can be severely dangerous, as it makes one much more susceptible to suicide and emotional disorders.  Having to balance shopping, family, and work may cause stress and subsequent depression in even the most jolly of jollies!

Others may suffer from seasonal affective disorder, fittingly known as SAD.  In SAD, people change behaviors and moods when there is less sunlight.  In the wintertime, sunlight is at its lowest, with the sun setting earlier than it does in any other season.  Depression is a common symptom of SAD, along with the additional stress associated with the depressive symptoms.

So how can you fight depression and stress during the holiday season? Don’t let the Grinch steal your happiness, follow these simple tips to avoid depression during the Christmas procession!

- Leave high expectations for God!  Make sure to set realistic expectations and goals for yourself, and do not take on more responsibilities than you think you can handle.

- Making a list is always a good idea when experiencing stress.   In this case, write a list of holiday tasks to stay organized and avoid feeling overwhelmed.

- Spread your energy out through different tasks, instead of just one day.  Live in the moment and enjoy the holidays with optimistic thoughts!

- If you are feeling lonely, find a place where you can volunteer.  Helping others through their stress and depression is a sure-fire way to avoid being stressed and depressed yourself!  You will also meet people who are fun and optimistic, bringing up your spirits.

- Alcohol may increase depression, so avoid drinking too much during the holidays

- Make new friends and call old friends.  Surround yourself with caring and happy people.

- Be smart with your money!  Buying gifts is a good way to show that you care, but you do not want to deal with the depression that may come with the bill at the end of the month.

source: anxiety.net

How to ease separation anxiety in your child

anxiety in your child anxiety in your child

Anxiety comes in all forms.  Whether you are struggling to finish an essay for school or experiencing stress from a sickness, anxiety can attack from all different aspects of life.  In fact, anybody who has experienced anxiety (and that is everyone) has experience the affect that it can have on a life.

Anxiety also affects people of all ages.  For example, a mother may experience stress from her leaving her child at a day care center.  Conversely, the child may experience separation anxiety, a form of anxiety associated with being apart from a place or person.

The stress of a mother dealing with separation anxiety in her child can be overwhelming.  While she is trying to live her daily life, seeing the crying face of her child can indeed induce stress.  The guilt and stress associated with separation anxiety in her child can impair her ability to function as a member of society.  Now say that you are that mother.  What can you do to combat separation anxiety in your child?

Separation anxiety in a child can be very common, usually occurring at any age in child development.  A baby may cry incessantly in the absence of her mom and her breast milk.  A young child may cry out when left at the mercy of a babysitter on a Saturday night.  This can be an extremely draining problem for mothers, causing unnecessary stress.

So how can you fight separation anxiety and rid your life of the stress associated with it?  The rest of this article gives you a few tips to do so:

- Develop traditions to ease your child into expecting separation.  Establishing a ritual on a daily basis helps the child transition from constant attention to separation.  You may be able to find a tradition that works for you and your child.  Be sure to stress the tradition in your child, whether it is a special goodbye wave or a behavioral ritual such as a hug and a kiss on the forehead.

- Always be as positive as you can, despite the separation anxiety you may be feeling by saying bye to your children.  A child can easily read your mood, so smile and speak positively so that your child can run off and play happily instead of crying.  Set a positive example for your child, even if you are sad.

- Don’t linger!  When separating from your child, make sure that your goodbye is quick and swift.  When you leave, don’t show your face to your child, as it will only make the separation harder.  Keep the separation to the best of your ability!

- A decision that you will have to make is whether or not to distract your child and sneak out.  Leaving while they are sleeping or distracted can lower the chance of a crying fit, but may add additional stress to you.

- Recognize triggers that cause anxiousness.  For example, if your child always has trouble separating during rainy days, it may benefit you to stress extra care on that day

source: anxiety.net