Category Archives: anxiety

8 Amazing Anxiety Busters!

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Get Help With Panic Attacks

A panic attack is a sudden rush of uncomfortable physical symptoms coupled with thoughts of impending doom.  The sufferer might make a scene, or not be able to breathe.   Although the first panic attack may take place in a distinct situation, further episodes are unpredictable as to time or place.  Get help with panic attacks here.

One or more uncomfortable physical symptoms will be present in a severe form during an actual panic attack, such as increased heart rate, dizziness or lightheadedness,  shortness of breath, inability to concentrate, and confusion.

Overcome Your Panic Attacks

After a number of panic episodes, the individual can become afraid of being a helpless victim of panic. He or she may hesitate to be alone, to venture far from home, or to be in public places. Even when not experiencing an anxiety attack, the person with panic attacks often becomes increasingly nervous and apprehensive. He or she attempts to remain physically and psychologically tense in preparation for the next attack.

A Panic Attack Self-Help Program will teach you self-help skills you can use to overcome panic attacks. You will learn how to handle your worries about symptoms and how to control the symptoms themselves.  Then you will discover how to venture out into the situations that you once avoided.

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Extended Stress

Although the first panic attack may seem to appear “out of the blue,” it typically comes during an extended period of stress. This stress is not caused by a few days of tension, but extends over several months. Life transitions, such as moving, job change, marriage, or the birth of a child, often account for much of the psychological pressure.

For some individuals, learning to manage this stressful period or to reduce the pressures will eliminate the panic episodes. For others, it is as though the stress of the life transition or problem situation uncovered a psychological vulnerability. If the panic-prone individual accepts increased responsibilities — for instance, through a job promotion or through the birth of a first child — he may begin to doubt his ability to meet the new demands, the expectation of others, and the increased energy required for these responsibilities. Instead of focusing on mastering the task, he becomes more concerned with the possibility of failure. This attention to the threat of failure continually undermines his confidence. Either gradually or quickly, he translates these fears into panic.

Night Terrors

Certain people experience symptoms in the middle of sleep. These are either caused by panic disorder or are identified as “night terrors”. Most nighttime (or nocturnal) panics take place during non-REM sleep, which means they do not tend to come in response to dreams or nightmares. They occur between a half-hour to three and a half hours after falling asleep and are usually not as severe as daytime panics. These are distinct from night terrors, known as pavor-nocturnus in children and incubus in adults. The similarities are that they produce sudden awakening and autonomic arousal and tend to not be associated with nightmares.

However, a person who experiences a night terror tends to have amnesia for it and returns to sleep without trouble. He also can become physically active during the terror — tossing, turning, kicking, sometimes screaming loudly or running out of the bedroom in the midst of an episode. Nocturnal panic attacks, however, tend to cause insomnia. The person has a vivid memory of the panic. He does not become physically aggressive during the panic attack, but remains physically aroused after the occurrence.

Anxiety Away! – End Your Panic Attacks

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Panic Attacks and how to deal with them

Panic attacks are a sudden attack of anxiety. A panic attack can be a very frightening experience because it mimics some of the symptoms associated with having a heart condition.

A panic attack starts when we feel threatened. If you have a panic attack you may experience a strong sense of impending doom or fear that something bad is going to happen. This feeling often comes out of nowhere with no prior warning. A number of changes then occur in your body that increase the feeling that something awful is about to happen. You might feel dizzy, short of breath, begin to sweat and shake and experience palpitations and a tight chest. These symptoms can make your panic even worse because they are typically related to signs that there is something wrong with your heart.

The Mind-Body Link

Once our body starts to responds in this way a vicious cycle is set up where we misinterpret our panic symptoms as a sign that there really is something wrong with our heart. The more we think there is something wrong, the more our thoughts take over. We focus on our physical symptoms and what they mean which increases our feelings of panic. It is not uncommon to have thoughts such as “I’m going to die”, “I’m having a heart attack” and “I will stop breathing”. Eventually the anxiety reaches a peak and slowly starts to subside. There is a large sense of relief once the panic attack is over.

Signs of Coming Panic Attacks

Once we have had a panic attack we are often on the lookout for any signs that we are going to have another one. We tend to become more attentive to any physical symptoms similar to those we experienced when we had a panic attack. We become more focused on watching out for these symptoms and when they do occur we misinterpret them as a sign that something bad is going to happen. This leads to increased anxiety which produces bodily symptoms which then set off another panic attack.

Fight or Flight

Most people get into a habit of avoiding or running away from situations that make them anxious. This reduces anxiety and they immediately feel better but the problem is they don’t learn their panic could subside if they stayed with it. Just like people say you have to get back on a horse after a fall, it’s not a good idea to escape and avoid.

Often panic attacks seem to come out of the blue and it can feel like there is no way to cope with them. However being in control of your panic attacks is one of the best ways to manage them. If you can manage your anxiety by using the strategies below you will overcome your panic attacks:

Coping Strategies

Panic attacks are often set off in particular situations. Is there a common situation/location that sets off your panic attacks? Try and think about what might help you keep calm and not let your anxiety take over. For example if you know that when you attend hospital for procedures you tend to become quite anxious, think about what might help your anxiety at these times. Is there someone who you can bring along to appointments with you? Could you let the hospital staff know in advance that you are nervous so that they can be aware and offer you an appointment time in the morning where they may be less waiting?

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Look for evidence.

When we panic we often have lots of catastrophic thoughts flying around our mind e.g. “I’m going to have a heart attack” or “This is never going to end”. After a panic attack it can be helpful to try looking for evidence for and against the thought. Often people find that although they thought they would collapse or even die there is very little evidence to suggest this. Instead it is more of a feeling than a fact.

Slow down your breathing.

Breathe in through your nose and out through your mouth. As you breathe out try to count to 5. This will help you begin to control your breathing and help with feeling out of control during a panic attack.

Breathe deeply.

When we are anxious we tend to breathe very quickly and take shorter breaths. This can lead to feeling dizzy and light headed. Learning to take deep breaths and breathing from your diaphragm will slow down your breathing and make it more regular and controlled. Practice placing one hand on your diaphragm and breathe in deeply – you should notice that when you inhale your diaphragm fills up and expands like a balloon and as you exhale it contracts.

Learn about the natural pattern of anxiety.

Anxiety is a horrible feeling. However it will not go on forever. When we panic, our anxiety initially rises very, very quickly; it then hits a peak before gradually slowly coming down. Once you have experienced a few panic attacks you can look back and see that although it didn’t feel like it would ever stop eventually it did and you calmed down. Reminding yourself of this can help to make panic attacks feel less scary and overwhelming.

Try not to avoid.

The more you avoid situations that trigger your panic attacks, the more your anxiety is maintained and you never give yourself an opportunity to learn that the feared consequence doesn’t happen.

Coping Statements.

If you’re prone to panic attacks try to come up with some short statements you can repeat during a panic attack to help calm your worries and to distract your from fears that something bad will happen. You could repeat to yourself statements such as: “This is not a heart attack, this is anxiety”, “My anxiety will come down, and this will end”.

Knowing what triggers them and practicing coping strategies will help you feel more in control when they occur. Often the key to managing panic attacks is learning to be in control of them rather than feeling they are controlling you.

How To Get Amazing Things In Your Life!

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Manifest Your Own Miracles

Everything, including yourself and your thoughts, is pure energy vibrating at different frequencies. The basic premise of the Law of Attraction is that like energy attracts like energy. You attract to yourself that which you are in harmony with, not that which you long for or even deserve. Therefore, your dominant frequency is determined by your dominant mental attitude, which itself is determined by your habitual thoughts and beliefs. Simply put, a positive mental attitude attracts positive experiences and circumstances. A negative mental attitude attracts those conditions that we deem negative or unwanted.

You Can Attract Anything You Need:

To consciously attract anything you want to experience into your life, you must need it, not simply desire, that which you want. To need something is to have a purpose for it. So when something has a big enough purpose, it becomes a necessity rather than a luxury. You are able to attract anything you need to yourself because you are already connected to everything, seen and unseen. Nothing and no one is separate from you. The sense of separation we experience in the physical world is created by the way our five senses interpret this infinite sea of vibrating energy. You are one with the One Universal Mind from which all things become manifest. For the creative power of your thoughts is limitless within in the realm of that which is possible.

Changing Your Frequency:

To consciously attract that which you choose into your life you must learn to bring the energy of your thoughts and hence your actions into vibrational harmony with the essence of your choice, be it perfect health, success, abundance, true love or anything else. Creative visualization is the basic technique by which you can positively and effectively reprogramme your subconscious mind and so begin to attract to yourself those things and circumstances that you consciously choose.

Don’t Play the Blame Game:

Understanding the Law of Attraction is not about blaming yourself or anyone else for the negative or unwanted conditions in your life. Getting caught up in this blame game would only serve to attract more of those things that you do not want. Instead, this knowledge is intended to empower you to take full responsibility for your current conditions by understanding the attraction power of your thoughts. Know that by taking responsibility for your life, you also grant yourself the power to change it.

Matchmaker, Matchmaker Bring Me My Match:

The bottom line is that you attract to yourself that which you think about (a lot). There is no judgement call involved about whether a particular thought is “good” or “bad” or whether its corresponding circumstance is “deserved” or “undeserved”. The Law of Attraction is neutral. It does not judge, punish or reward. It simply serves to bring like energy together. Think of it as the great matchmaker. Submit your criteria via your habitual thoughts and beliefs and it brings you your perfect vibratory match, every time.

You Do Not Have to Figure it All Out:

Being a Universal Law, it is already working perfectly in your life, whether or not you understand or accept it, and it never ceases to operate. Your primary goal is to adjust your mental attitude by changing your predominant thoughts and beliefs while creating a need or purpose for that which you want to create in your life. To become the master of your life, you must master your mind, not the Law of Attraction. It is already a master unto itself.

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One Piece of the Universal Puzzle:

However, the Law of Attraction is not the full picture. The Law of Attraction is the basic Universal Law.  By understanding all the Laws of the Universe, you will understand the true nature of reality and how to experience the life you intend. The Law of Attraction is a major stepping stone in that direction. Don’t believe that it is the only one.

With that in mind, become conscious of the truth that the circumstances of your outside world correspond precisely with the nature of your inner world. According to this Universal Law, like energy attracts like energy. You do not need to learn to apply it or work with it. It always works whether you understand it or not. You must learn to bring your thoughts and your actions into harmony with the essence of your choice. Leave the rest up to the Law of Attraction. Essentially, all you need to do is work on yourself.