How to Control Anxiety and Panic Attacks
Anxiety is very wide spread today because of our busy lifestyles and poor eating habits. I have struggled with anxiety and panic attacks for about 14 years myself and have tried lots of different ways to cope or possibly cure my anxiety. I decided to share a few of the things that have worked for me.
The adrenal glands are very important in understanding anxiety. They are responsible for dealing with stress to the body in whatever form it takes. That means both mental and physical stress. In order to help your anxiety, you need to improve your adrenal health. Anxiety can also be a sign of adrenal fatigue or overload.
The first thing you need to do is support your adrenal glands with the supplements below:
Vitamin B100 complex
Vitamin C (2,000-4,000 mg/day)
Vitamin E w/mixed tocopherols (800 IU/day)
Pantothenic acid (1200-1500 mg/day)
Magnesium citrate (800-1200 mg)
Liquid trace minerals
Adrenal Glandular
Two excellent herbs that will support your adrenal glands and give you immediate relief are ashwagandha and Siberian ginseng. Ashwagandha has been shown to have a sedating effect on the body and helps to rebuild the digestive and nervous system. I especially like using it to help me fall asleep when I’m feeling restless at bedtime. Siberian ginseng has been used traditionally to stimulate and nourish the adrenal glands and increase mental alertness.
You may also benefit by adding salt to your diet. First thing in the morning and before the time of day when you’re the most tired, put 1/8 to 1/2 teaspoonful of sea salt or Celtic salt into an 8 oz. glass of water and drink. You have probably been told that salt isn’t good for you, but if your adrenal glands are not functioning well, you most likely have a sodium deficiency. Sea salt or Celtic salt are so much better for you than table salt and also supply up to 80 other minerals that are beneficial. If you have had anxiety for a very long time you may also be potassium depleted and may need to take it along with the sea salt. Long term adrenal fatigue can deplete both potassium and sodium.
Adrenal fatigue can also cause low blood sugar or hypoglycemia, so eliminating all sugars from your diet will help tremendously. Instead of three meals a day eat five to six smaller meals or snacks throughout the day to keep your blood sugar balanced and you will feel better. Make sure these snacks are healthy foods with an equal ratio of fats, proteins and complex carbs.
You will do much better on a high protein diet along with healthy sources of saturated fats such as butter, coconut oil, and olive oil. Eliminate or reduce the amount of coffee you drink as it stimulates the adrenals and can cause further stress. For the same reason also avoid chocolate.
If you find yourself in the middle of a panic attack, here are some tips to help you get through it.
First thing you need to do is relax. Sit down or lay down immediately and begin to breath in very slowly and then exhale very slowly. You need to tell yourself that everything is alright. This may sound simplistic, but it works. If you respond to the panic attack you begin to fuel the attack and make it worse, so don’t respond.
As most panic attacks are caused by a dive in blood sugar you need to drink a glass or two of diluted fruit juice (all fruit no sugar) or eat a banana. This will quickly bring your blood sugar back up to normal and you’ll feel a lot better. You will then need to eat something that has a combination of protein, fat and complex carbs. This will make sure that your blood sugar does not drop again right away.
I have found that supporting my adrenal glands with the above supplements, herbs and diet has stopped my panic attacks completely and has improved my anxiety greatly.
Kathy Love
http://www.articlesbase.com/alternative-medicine-articles/how-to-control-anxiety-and-panic-attacks-97181.html
Recognize Social Anxiety And Learn To Free Yourself From Its Grip
Most of us have fears of getting up and speaking in public. Many people don’t like to go to gatherings where they don’t know anyone. But while most of us soldier on, those with social anxiety disorder are often stopped cold in their tracks by the terror and worry such events instill in them.
Research shows that around fifteen million Americans suffer from social anxiety disorder. People with this condition feel that they are constantly being watched. Even though they know that these fears are unreasonable, social anxiety disorder patients cannot overcome their fears on their own.
Intense blushing, profuse sweating, trembling and nausea are the physical symptoms of social anxiety disorder. They agonize over every word said in public and can even uncomfortable around friends and family. Some are only completely at ease in their own company.
Social anxiety disorder sufferers are often misdiagnosed with conditions such as schizophrenia, bi-polar, and personality disorders. Many feel alone, unsure that anyone else can even understand their thoughts and emotions. This can lead to withdrawal from most social situations, even to the extent of being unable to hold employment.
Those who suffer from social anxiety disorder are often dismissed as being shy. This simply is not the case; shyness is not even a criterion for social anxiety disorder. The majority of sufferers find their symptoms linked to specific situations, rather than all types of social interactions.
Social anxiety disorder often appears in the teen years, although it can actually be seen in children younger than ten. It is more prevalent in women than men and can be hereditary. No single cause has been identified for social anxiety disorder. However, theories exist that it is linked to an imbalance of serotonin in the brain.
Social anxiety disorder should not be confused with panic disorder. Panic disorder sufferers believe that they are facing a physical danger. Social anxiety disorder patients, even thought they may have a panic attack and suffer physical symptoms, are aware that their anxiety stems from irrational fears.
Those with social anxiety disorder are more likely to have substance abuse problems as well. They may rely on alcohol or other drugs (not prescribed for the disorder) to help them lose their inhibitions. Most also suffer from depression.
An important step in overcoming social anxiety disorder is seeking out a therapist who specializes in treating this type of disorder. Group treatment has been shown to be especially effective. Medication can also help reduce the symptoms of social anxiety disorder, but it should definitely not be used as a replacement for psychotherapy.
On your own, you can help reduce symptoms of social anxiety disorder by taking deep breaths and practicing medication or prayer. Alcohol and nicotine should be avoided, as both can cause panic attacks. Exercise can alleviate the symptoms of social anxiety disorder, because it burns up the chemicals in your body that cause stress, such as adrenaline and cortisol. It also boosts your body’s creation of serotonin, which is a great defense to social anxiety disorder.
Candice Sabrina
http://www.articlesbase.com/health-articles/recognize-social-anxiety-and-learn-to-free-yourself-from-its-grip-105560.html
Finding a Depression Treatment That Works for you
Anxiety and depression seem to be on the rise in many parts of the world. The increased anxiety after September 11 has caused many people to look fondly at the past well hoping for a better future. In the meantime, it is necessary for many to seek treatment for anxiety and depression if only to be able to continue to function.
While anxiety is a term used to mean excessive worry or fear and depression is considered feelings of sadness and hopelessness, they’re both very closely related with very similar treatment plans. Although there are a number of options available, it’s important to get an accurate diagnosis from a qualified psychological counselor. It’s also critical that you visit your medical doctor, if only to eliminate physical causes that may have triggered the anxiety depression.
Here’s a few of the strategies that have been successfully used to treat anxiety and depression. Understand that while all have been shown effective to some degree, they don’t all work for all people.
Medications:
Certain types of medications known as SSRI or Selective serotonin reuptake inhibitors work to increase the serotonin levels in your brain. These antidepressant meds have been able to be used successfully to treat many of the more common anxiety disorders. Although depression is generally recognized as being caused by low levels of chemicals in the brain, it seems to respond well to medication regimen. This in turn can help with various anxiety symptoms even though anxiety is more closely related to phobias and fears.
The Therapeutic Counseling:
Some of the most effective counseling is known as cognitive therapy. This behavior therapy is a type of psychotherapy that helps a person to recognize the thinking patterns that may have caused the anxiety disorder or depression. Psychotherapeutic counseling is especially effective with various phobias also.
Natural Anxiety and Depression Treatments:
There are many products on the market that all claim to cure various illnesses, disorders and disease. The reality is that many of these claims have not or cannot be verified through independent research. This means that even though it product claims to be the “miracle cure” these claims are based on testimonials. This isn’t to say that there are not some natural mood elevating strategies that one can use.
These mood elevating strategies include getting more sunlight. It’s no secret that in the winter when the days are shorter, there are more of us suffer from depression. I purposely going out into the sunlight for a least 30 minutes a day, it’s possible to help raise your mood level and fight off depression.
Another effective method to change your perspective and elevate your mental state is to exercise. A brisk walk or other exercise program lasting at least 30 minutes can elevate the endorphins. These chemicals in the brain can give you an almost positive euphoric feeling that is also an effective treatment for depression.
Although there are many other treatment methods, these have been found to be the most effective. Many anxiety and depression sufferers find that a combination of treatment strategies is required to effectively feel better and function.
Abigail Franks
http://www.articlesbase.com/health-articles/finding-a-depression-treatment-that-works-for-you-82135.html
What are the Physical Symptoms of Anxiety Attacks?
Some of the changes seen in someone that suffers from an anxiety attack are sweating, higher heart rate, shaking, pounding heart, trembling, palpitations, choking, shortness of breath, nausea, chest pain, fainting, dizziness, going crazy, hot flushes, fear of dying or losing control.
You could describe the symptoms that come before an attack as powerful feelings of dread, control loss, shaking and trembling, hot flushes, sweating, dry mouth and tense muscles. Something that patients might complain before suffering from an attack is dizziness, being lightheaded or chest congestion.
You can’t determine how serious the attack is just by counting the number of symptoms. An attack can have all of the symptoms that I just talked about or it can have just a few of them. And in some cases, attacks can happen without actually have any symptoms.
When panic attacks happen, a number of changes appear in the body and the end result is depression and a feeling of being worn out. Another result is distress, as muscle tension is one of the symptoms.
Migraines, facial numbness and headaches can be caused by the tension in the neck and head muscles. Tender breasts and rib pain can be caused by chest tensions happening because of breathlessness. The mouth, cheek, face and jaw are all affected by these secondary effects.
One very effective technique I have used to combat panic and anxiety attacks is through controlling my breathing. By taking deep full breaths and concentrating on your breathing, it has helped me control my panic attacks considerably.
If you are like me or most other panic attack sufferers, you will know when a panic or anxiety attack is coming. Practice this breathing technique and you can avert your panic attacks.
Ricky Lim
http://www.articlesbase.com/alternative-medicine-articles/what-are-the-physical-symptoms-of-anxiety-attacks-673216.html
Overcoming The Stresses of Finding A Job and Career
Layoffs in the business world are common and with it comes the fear and anxiety of finding another job. With this in mind, here is a list of techniques that a person can use to help manage their stresses and anxieties in finding a new job or career.
A technique that can be used to reduce the stress of finding another job is to divide the task into a series of smaller steps and then complete each of the smaller tasks one at a time. For instance, the first thing you should do is to determine what kind of job you want. Once you know what you are looking for, the next step is to update and prepare your resume. Once that is finished, you should then concentrate on finding the companies that interest you and send your resume to them. Once you submit your resume, the next step is to prepare for the job interview. By completing these smaller tasks, you will reduce your stress and anxiety and increase your chances of finding another job.
Sometimes we may get depressed during our job search. Another technique that is very helpful is to have a small notebook of positive statements that make us feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you in your pocket. Whenever you feel depressed, open up your small notebook and read those statements.
In addition, it also helps to write down a list of things you are thankful for in this world. For instance: good health, a good marriage, lots of friends, being smart and resourceful, and a good education are things that any person can be thankful for. Whenever you get discouraged in finding another job, take out your list and focus on the things that make you happy. This technique will make you feel better and give you more encouragement to continue with the job search.
Sometimes, we may be nervous doing a certain task that may be scary. When this happens, visualize yourself doing the task in your mind. For instance, you have an interview in a few days. Before the big day comes, imagine yourself that your in the interview. Imagine that you are talking to the manager about your qualifications. By practicing the interview using your mind, you will be better prepared to perform for real when the time comes. Self-Visualization is a great way to reduce the fear and stress of a coming situation.
Finding a new job can be tough, however remember to take it one day at a time. While the consequences of a particular fear may seem real, there are usually other factors that can not be anticipated and can affect the results of any situation. Focus on the present and do your best each day. Next week will take care of its self.
Our anxieties and stresses can be difficult to manage when finding a new job. Managing your stress during a job search takes practice. Be patient and in time you will become better in dealing with your anxieties.
Stanley Popovich
http://www.articlesbase.com/careers-articles/overcoming-the-stresses-of-finding-a-job-and-career-67818.html
How To Identify And Manage General Anxiety Disorder
General Anxiety Disorder (GAD) affects 4 to 5 million people in the United States alone and is one of the most debilitating forms of anxiety. It has been found that on the whole, women have a higher incidence of GAD than men.
The symptoms vary from one person to another, however there are several symptoms that are common to most people who suffer from GAD.
Chronic worrying
Worry is a natural feeling that everyone deals with occasionally, but people who suffer from GAD worry incessantly, often without a specific event or situation to trigger it. This worry can ultimately cause them to withdraw from social situations and make it difficult to perform their day-to-day activities.
People suffering from GAD often realize they are worrying unnecessarily, but they are unable to overcome it and move on.
Physical Symptoms
Physical symptoms of GAD can include things such as headaches, lightheadedness, nausea and stomach pain, elevated heartbeat, shortness of breath and a lack of concentration.
Generalized Anxiety Disorder can also lead to sleeping problems such as insomnia as well as depression.
Emotional Symptoms
People suffering from GAD often exhibit symptoms such as irritability, unexpected mood swings and constant feelings of tension and stress.
A person who is dealing with GAD can have unexpected panic attacks. Because they often worry about when the next one will come, it merely serves to contribute to their feelings of anxiety. This creates a vicious cycle which can be extremely difficult to overcome.
Because the problem can feed on itself, and continue to get more serious, medical attention should be sought as soon as possible. The sooner the problem can be diagnosed and treated, the less severe the side-effects may be, and conversely the longer it goes untreated, the worse it can become – ultimately leading to very serious problems and side effects.
Shane Baxter
http://www.articlesbase.com/medicine-articles/how-to-identify-and-manage-general-anxiety-disorder-101054.html
Dealing With Anxiety Disorders In Children
Anxiety disorders can be difficult for adults to deal with, and the problem is that much worse when it affects children. Children are often even less able to deal with the effects than adults and these disorders can affect their development.
Because of the potential for lifelong problems, it is critical that anxiety disorders in children are identified and treated as early as possible. The sooner they are dealt with, the less likely they are to develop into more serious problems down the road.
It’s often difficult to pinpoint anxiety disorders in children because they’re often combined with other problems as well. Anxiety often occurs along with ADHD, depression and obsessive compulsive disorder, making it harder to isolate.
There are a number of methods for treating anxiety problems in children. The best choice will often depend upon the child’s emotional and mental situation.
One treatment method that was traditionally considered ineffective is proper diet and nutrition. Over the past several years, however, this has gained considerable attention and research. Proper exercise and nutrition can have a positive effect on children suffering from anxiety – it will not solve the problem entirely but it can improve it.
Therapy and/or medication is one of the most thoroughly researched approaches. It has proven to be effective in many cases, as it allows the child to get his or her anxiety under control. Once it is controlled, the underlying causes can be addressed more effectively.
If a child is suffering from anxiety problems – or you even suspect they could be – a doctor should be consulted. They can do a thorough diagnosis and prescribe the most effective treatment if an anxiety problem is evident.
Treatments are generally different from those that would be prescribed for adults, so don’t assume that the same things will be effective with children.
Shane Baxter
http://www.articlesbase.com/medicine-articles/dealing-with-anxiety-disorders-in-children-95268.html
Life Force, Reiki Healing for All Peoples
Reiki, denoting ‘Divine Life Force’ is a secure and preferable manner of coping with a variety of complications. I say preferable because unlike the alleged conventional treatments founded on pills and medical interventions, the Reiki healing comes with no adverse effects.
With Reiki there are no contradications whatsoever.
The intense relaxation you feel with this type of unconventional remedy is like a light moving across your body. Clearing away every sign of ill health that has been troubling you.
You will see the affects for yourself: Reiki can deal with the troubles in life that both the body and the mind encounter, physically, mentally, and emotionally. When Reiki treatment is applied you can see your stress and anxiety melt away. And when you apply it at home after a busy and tiring day, the pressure of your daily life eases, and you truly relax.
Reiki is able to lighten up both your body and spirit by means of constructive and positive thinking. Reiki therapy is undemanding: just by positioning your hands on or near yourself or a patient, the life force runs from (the one who is channelling Reiki) to the recipient. Simple!
Reiki could be said to have its origins in one of the many Asian religions. Reiki is not a religion.
The most common conception is that Reiki developed as a changed structure of Buddhism. Buddhism stands as one of the oldest beliefs in the world. Some correspondence exists between Buddhism and the Reiki unconventional remedy; The most decisive similarity with Reiki and Buddhism is the profound healing principle of both.
Nonetheless, the creators of Reiki were not Buddhist. They had learned about Buddhism, but they had also studied other beliefs, such as Christianity. What is more, while Buddhism is viewed as a religion (albeit one lacking a god) Reiki is a way of coping with your physical, mental and spiritual problems.
Reiki is a particular type of delicate energy transfer. In the process, the healing has effect when the therapist puts his or her hands on or above the body. In this way, a relationship takes place between the patient and an immeasurable spring of life energy.
This energy transfer runs through the Reiki practitioner – he/she is the channel, the energy path. The Reiki Healing force is very strong, yet is incredibly soothing and kind to all. You can lead it towards oneself and towards others with complete understanding and faith that it is doing nothing but good.
The healing light/vibration is drawn from the ‘Universal Life-Force’ and is therefore multi-level. Reiki will awaken your mind, body and spirit to a more relaxed lifestyle.
Margaret Ann Jones
http://www.articlesbase.com/health-articles/life-force-reiki-healing-for-all-peoples-675422.html
Anxiety – Symptoms & Help
Copyright (c) 2008 Hope Pope
What is Anxiety? Ever met someone who worries from the time they get up in the morning until the time they go to bed? Ever live with someone who wakes up with a red mark on her toe and is certain she has a disease? Then she gets an advertisement in the mail that day that focuses on how important it is to get regular checkups and she breaks out in hives because she is now certain she is going to die. Then she sees a report on the news that night about a local funeral home and she is now literally shaking because she feels it was meant to be that she saw that and she starts thinking about how her children will live without her. Then the next morning she wakes up … the red mark is gone but now she has a bruise on her left knee… and she starts thinking she has a blood disease?
Ok, we all know someone like that. Maybe it is you. It can be quite funny … especially when it isn’t you… but anxiety is actually is a very serious matter.
It can consume us… it stops us from living in the present… it cheats our spouses and children from getting the emotional support they need and deserve from us. It is what keeps Psychologists and pharmaceutical companies in business.
It is estimated that 13% of people suffer from anxiety. So if you are sitting in a room of 100 people and you are suffering from anxiety, there are about 12 others who are sitting in the room that are feeling just like you.
It is estimated that over 19 million people in the United States have some type of anxiety disorder.
Here are some of the symptoms that can be associated with anxiety: racing heart, sweating, shaking, shortness of breath, chest pain, stomachache, feeling dizzy, feeling of faint, numbness and chills.
If you or a loved one is suffering from anxiety, get help. Don’t wait because you are too scared. It is a serious matter. You are not only hurting yourself but you are hurting loved ones, too. So what are your options? If you have good health insurance, you can go to a local Psychologist. Some are helpful and some aren’t.
There are also many anxiety medications available. Unfortunately, with each medication, there are also a bunch of side effects that go along with it. Some of the side effects include: becoming addicted to the medication; risk of suicide; weight gain; blurred vision; headaches; heart palpitations; nightmares and agitation.
Also keep in mind that a lot of times, the medications aren’t even effective.
Another option is to try some type of anxiety program. Check your local newspaper. Often, there are support groups for those suffering from anxiety. There are also some anxiety programs online. Some are good and some aren’t. Make sure you try a program that has worked successfully for others. Talk to those who have been through the program to make sure it is a good one and that it will really help you.
Hope Pope
http://www.articlesbase.com/health-articles/anxiety-symptoms-help-672537.html
Leaders Overcoming the Fear of Public Speaking
Public speaking is, and has been, listed as the number one fear for many years. And while most survey results come from North America, I firmly believe it is a worldwide phenomenon. The anxiety, tension, and sweating that build up before someone speaks is palpable, and if that energy isn’t channeled properly it can and will overshadow what they have to say. The audience will pick up on the discomfort (almost immediately) and will either tune out, or concentrate on the speaker’s body language and tone, and not what they are trying to communicate. There are three techniques I will discuss on how overcome your fear of public speaking, which are: channeling your fearful energy into positive energy, walking and talking with confidence, and remember to breathe!
I’ll never forget the first time I had to do a presentation in college in front of my marketing classmates. My heart was almost beating out of my chest, and I was sweating (thank God for deodorant and my undershirt). When it was my turn to speak I got up in front of the podium, swallowed a big gulp of air (literally), looked down at my notes and spewed forth the first paragraph in under ten seconds. If it were hundred-meter race I would have set a new record. I looked up to see my classmates in disbelief that I had spoken so fast, and the room was dead silent. Thankfully, they looked so funny that I laughed, and then they laughed, and with the tension broken I finished a lot stronger than I began. But after that day, I knew this was something I had to overcome. I have made many more speeches in college and university, as well as in the working world, so much so that I can now enjoy speaking in front of people, no matter the size of the audience.
As the world becomes a global village, we communicate more and more in a variety of situations. Meetings are held for staff, management, shareholders and clients. WE do business at teleconferences, seminars, annual board meetings, trade shows, and I could go on and on, but I think you get the picture about the numerous opportunities there are for you to speak in public to your audience. Those same people can be in your immediate area or half way around the world. And I suggest to you the further away they are from you the more important it becomes to communicate clearly. That way nothing is lost in translation.
As leader it is imperative that you are able to speak with confidence and clarity. It is a great advantage to have, and people will say with admiration about how well you are able to articulate your ideas and proposals. You become more empowered and are seen as a greater asset to your company Needless to say just being an effective public speaker separates you from your colleagues or competition (sometimes they are the same). Decide now not to “try” and be good public speaker, stand up and declare that you MUST master the art of public speaking because above all else YOU will benefit the most from it.
First, remember and accept that you will always be nervous before speaking. That’s a good thing when you channel your energy from a nervous state to a peak – positive state of mind. One of the things I do before minutes before my talks is repeat the following – it’s my time, it’s my time. Simultaneously I slow down my breathing, and gently rub my hands back and forth. By doing these three steps over and over it helps me to focus on what I am going to say, become confident that people are here listening to what I have to say, reinforce the fact that I know my talk better than anyone else, and I am ready to share my message. Now the affirmation or self-talk may be different for you, as well as putting yourself in a peak state. The main thing is to develop steps that will alter your thoughts from giving a speech, to speaking with authority on a topic that you are well educated on and that people want to hear you talk about.
The second point to remember is, when you stand to give your talk, your physiology must exude confidence, even if inside butterflies feel like dragons raging in your stomach. Keep your head high and walk with purpose. As I mentioned before people will pick up on your state almost immediately.
The third and final bit of advice I can pass on is, before you start to speak, take your time and steady yourself with some deep breaths. If you can sip a glass of water before hand (without your handing shaking and spilling it) then do so; that extra few seconds will not be noticed by your audience, and it gives you the opportunity maintain your peak state.
Remember as a leader people are looking to you as an example of how they themselves should act. Becoming a great public speaker takes practice, the ability to channel your nervous energy, creating a peak state of confidence, and exuding that confidence in your physiology. Again, deep breaths in, and let them out slowly. You can do it!
Brian Toppin
http://www.articlesbase.com/presentation-articles/leaders-overcoming-the-fear-of-public-speaking-103780.html
Restore Your Life and Get Panic Puzzle Today !
Native Remedy
Relora Max
Native Remedy
