Cognitive-behavioral Therapy’s Answer to Panic Attacks
People who suffer from panic attacks experience symptoms such as heart palpitations, sweating, loss of control, feelings of impending doom, disorientation, and feeling trapped. Although those who suffer from this disorder feel debilitated, it is one of the most manageable syndromes to treat through the use of cognitive-behavioral therapy.
When people first come for cognitive-behavioral therapy, they may indicate that they have received prior counseling, have made innumerable visits to doctors, and have been treated in emergency rooms for symptoms associated with their anxiety. Patients are usually desperate for answers to alleviate their on-going struggle with panic. Patients are relieved to know that their symptoms are treatable through the use of cognitive-behavioral therapy. Often, patients feel that they are going crazy, although they need to be reassured that having “crazy” feelings is a cognitive distortion and is vastly different from those who might be considered clinically crazy.
Most individuals know the time-frame when they first started experiencing panic attacks. There may have been triggering events that fostered the emergence of panic. The patient may be unable to make an association between the panic and a painful triggering experience. Factors such as a significant illness, job stress, family abuse/ trauma, losing a loved one, and lacking emotional expressiveness may create conditions ripe for panic. Once a panic attack erupts, further attacks usually follow if an individual is not aware of the cycle of self-defeating thinking and behavior which sustains the panic process.
The key to curtailing panic is to help people understand that it’s the secondary symptoms that keep the panic alive. In other words, it’s the “panic over the panic” that sustains the panic pattern. With cognitive-behavioral therapy, recovery involves educating the sufferer on ways to respond to their self-defeating thought processes during the onset of their attack. For example, let’s say that you are taking a mid-term exam during college. You open up the test booklet and immediately react by saying, “Oh my God, none of this material looks familiar; there’s no way that I can pass this test; if I flunk this test, I might fail this course for the semester; if my parents find out, there’s going to be hell to pay!” In contrast, you can learn to respond rationally by saying, “Wow, some of this stuff doesn’t look familiar; just take some deep breaths and relax; I guess I better survey the whole test, answer the questions that I can and then go back and work on the other one’s; I can tackle this test, I just need to relax and be patient!”
How one responds to panic determines whether it subsides. Those who fight with their panic by “awfulizing” about their symptoms, intensify their panic. They may say, “Oh my God, here come those unbearable feelings again – I feel like I’m going to die!” However those who accept their panic and respond rationally with thoughts like, “Here comes that panic again – just calm down and take those deep breaths and it will eventually subside. These feelings won’t last forever, they are time-limited – they’ll be gone soon.”
Learning through cognitive-behavioral therapy to go “down stream” with panic is important to its eradication. Those who “catastrophize” about their symptoms intensify panic attacks. Learning to rationally respond to panic diminishes its effect. Trying to figure out what caused an individual’s panic is not necessary to treat it. What is essential is teaching those who suffer from panic to respond with positive self-talk.
People who experience panic attacks tend to feel ashamed of their problem. It is important for sufferers to understand that they are not alone – anxiety is apart of the human condition. Anxiety and panic is not unusual and those who experience it need to learn to be more open and expressive with all of their feelings. Sharing a wide range of emotions with those you can trust is essential to the healing process. Those who hide panic as a shame-based pattern set themselves up to repeat it. When those we trust are aware of our authentic self, which includes our vulnerability, our anxiety problems tend to fade in significance.
Paradoxical interventions can be helpful in dealing with panic disorder. Having a patient schedule a panic time and encouraging them to perseverate can bring humor and assist in breaking the panic cycle. A ruminating patient might be asked to conduct cardiovascular exercises during panic-related chest tightness to try to lighten the moment and break the cycle of suffering. Cognitive-behavioral therapy is a structured, pragmatic approach which assists people in addressing the symptoms of panic by learning to respond to the disorder with a positive approach to their thinking.
By: James P Krehbiel (Free Download Anxiety Treatment eBook)
About the Author:
James P. Krehbiel, Ed.S., LPC, CCBT is an author, freelance writer, and nationally certified cognitive-behavioral therapist practicing in Scottsdale, Arizona. His personal growth book, Stepping Out of the Bubble is available at www.booklocker.com. James can be reached at www.krehbielcounseling.com.
What Is Social Anxiety?
Who among us has never been in a large group of people and felt timid, nervous, and even downright terrified? Feelings such as these can happen from time to time, especially if we are a generally shy person. But when feelings of fear and panic are present in all situations such as these, you may be exhibiting signs of social anxiety – persistent and severe heightened fear and panic in social situations. When these feelings take over and begin to impact the way in which you socialize and engage in personal relationships, it is thought that treatment can significantly benefit the way in which we manage these overwhelming feelings.
Social anxiety is defined as feelings of fear or panic in anticipation of social situations – or while participating in social situations. These psychological feelings that people are judging you or you are under a microscope can lead to physical symptoms that may include increased heart rate, difficulty breathing, sweating, shaking, headache, and diarrhea, among others. While social anxiety is considered an occurrence, social anxiety disorder falls within the umbrella of anxiety disorder that encapsulates everything from generalized anxiety disorder to obsessive-compulsive disorder, and phobias.
A diagnosis of social anxiety disorder is generally made when there is ongoing and persistent feelings of panic and apprehension associated with commonplace social situations; daily life is thwarted by these feelings of anxiety and the sufferer sees the ramifications in their relationships – familial, platonic, and romantic. People who experience this type of anxiety feel as if their every move is being watched and they are convinced that they will humiliate themselves in a room full of people. Often the fear is so palpable that all social interaction is avoided in order to avoid the feeling.
In fact, for anyone who has ever experienced stage fright while performing in front of a group of people, the feelings associated with social anxiety are much the same thing. Those who suffer from this type of anxiety feel in a constant state of stage fright whenever they are in social situations – as if they are expected to perform.
Not surprisingly, those who suffer with this anxiety – and are not aware of the magnitude or definition of what they are managing – will often attempt to self-medicate with alcohol or drugs during social engagements. Such substances often have the ability to lower inhibitions enough that sufferers can mange their social time without feeling incapacitated. But this is hardly the safe or effective way to treat anxiety.
Treating this anxiety can be done in a number of ways. Cognitive-behavioral therapy with a licensed and reputable therapist teaches the patient how to rewire their thoughts and change their behaviors associated with the source of anxiety. Often there is a certain amount of exposure therapy wherein the patient is introduced to sources of anxiety – but in a controlled and safe environment. The hope is that continued exposure with positive outcomes will eventually desensitize the patient from this type of anxiety.
Medication is also available that treats a wide variety of anxiety. Your doctor is best in the position to determine what medication may work for you and will monitor your progress. In most cases, a combination of therapy and medication works most successfully in treating social anxiety.
By: M. Jedediah (Free Treatment for Anxiety eBook)
About the Author:
How to Stop Panic Attacks – Avoid These Items Like the Plague and Then Learn the Cure
Let’s face it, when it comes to finding out how to stop panic attack there are a lot of useless treatments and solutions out there.
And that is not only sad, it is dangerous because continually suffering with panic attacks can lead to anxiety disorder (the constant fear of having another anxiety attack). And when this happens all life decisions are ruled by the fear of suffering yet another attack.
Needless to say, this can damage your lifestyle, friendships, love-life and even threaten job performance.
This results of panic attacks are that the sufferer will often withdraw from normal everyday activities, such as:
* Planning holidays or travel.
* Leaving your home, or being alone.
* Making appointments or socializing with people, for fear that you might have to excuse yourself half way through.
* Giving a speech or presentation, for fear of having a panic attack.
Common Symptoms Of A Panic Attack
If you are unsure whether you, or someone you love is suffering with a panic attack, then here are some common symptoms that you should look for:
* A Racing Heart
* Chest Pain
* Palpitations
* Difficulty breathing
* Headaches
* Sweats
* Bowel Troubles
* Nausea
* General Fatigue
* Dizziness
* Insomnia
* Butterflies in the Stomach
* Difficulty Swallowing
* Constant Fear Of Impending Doom
* Depression
* Agoraphobia
* Sudden Panic
* Irritability
* Social Nervousness
* Feelings Like You Are Going Crazy Or Losing Control
* Feeling Alone And Out Of Place
* Believing That There Is No Hope Of Normality
* Social Phobia
* Disturbing Dreams And Thoughts
This is not a complete list but any combination of the symptoms mentioned there should very well point to panic attack as the cause. If you are suffering with these symptoms you should take action to get your attacks under control before they increase in frequency.
Immediate Action You Can Take To Help Panic Attacks
Many people have found it helpful to learn what can exacerbate anxiety and lead to panic attacks. Simple items such as food can amplify anxiety, or make a panic attack much more probable.
Foods like:
1 Processed Foods (lunch meats, chips, packaged snacks)
2 Caffeine (in coffee, tea, chocolate)
3 Energy Drinks (Red Bull, Monster, Rockstar etc.)
4 Sugar (in the form of sucrose, glucose, corn syrup)
The Truth About Alcohol And Panic Attacks
Though having a stiff drink may seem like an obvious way to “calm the nerves,” you need to understand that alcohol dehydrates the body and this causes the body to feel tired and fatigued. It also reduces blood sugar levels and causes vitamin depletion as well.
Even though you may feel relaxed, after it wears off, anxiety may actually get worse.
FINALLY
Cure Panic Attacks By Learning How A Panic Attack Is Constructed… And Destroy Them.
One solution that is showing great promise is the deconstruction methodology. Sometimes called the “one move” method, a cure is found by learning how panic attacks are constructed. With this understanding you are then able to essentially “de-construct” panic attacks before they happen. This tearing apart of the attack essentially renders it permanently useless.
By: Christina L. Laslow (Free Treatment for Anxiety eBook)
About the Author:
Treating Anxiety Attacks – the Most Important Part
Treating anxiety attacks or panic attacks as they are also known has become a huge industry spearheaded by drug companies mainly for a good reason; approximately 18% of adult Americans suffer from some sort of anxiety disorder.
Millions of people suffer from disorders associated with fear including: OCD (Obsessive Compulsive Disorder), SAD (Social Anxiety Disorder), PTSD (Post Traumatic Stress Disorder), Panic Disorder, GAD (Generalized Anxiety Disorder) and a whole host of specific phobias. With such a large number of people the drug companies have developed medication that can suppress the symptoms of these disorders but do nothing to solve the underlying causes of said disorders. Therapists also love people coming back again and again for more paid sessions that may help some but do not empower the sufferer to really overcome their problems; I cannot say anything nice about hypnotherapists who do nothing in treating anxiety attacks and who I believe are just charlatans offering what seems to be a quick and easy fix to desperate people who believe that these questionable methods really yield any actual results … but I digress.
So what is the important missing piece in this puzzle that will allow those afflicted by anxiety disorders to fix their crippling fear and panic? The answer … YOU! If you suffer from anxiety attacks the only person who can truly take control of their problems and overcome is yourself which is why more people find solutions in the self help market when treating anxiety attacks they can empower themselves for a permanent improvement to their lives.
If you really want to beat your disorder do not expect that treating anxiety attacks without significant input from yourself will yield any real answers. Instead look to those who have beaten it before and offer the right advice that can give you the motivation and methods to understand your issues and exactly how to deal with them!
So if you want the knowledge and power to leave crippling fear behind and start living life at 100% click below to find how you can treat your anxiety attacks yourself.
http://Anxiety.1001-Solutions.info
By: Michael Porteous (Get FREE Anxiety Treatment)
About the Author:
Originally Posted at: http://EzineArticles.com/
Herbal Treatments to Relieve Insomnia – Selected Herbs to Treat Insomnia
Insomnia is a small problem with significant consequences. The effects may not be life threatening, but the symptoms of the sleep order can affect the way of life of the person, and can also affect his mood throughout the day thus affecting productivity. But those who suffer from insomnia should not be alarmed. There is a way out of this sleep disorder, and the patient has a lot of options.
Treatment options range from FDA-approved medications to natural and alternative therapies and medicines. For the patient who is looking for a natural way of treating this sleep disorder without the attendant side effects, the selection should be focused on natural remedies, like the use of herbal treatments to relieve insomnia. Herbs and herbal treatments are considered as helpful and these will help the sufferer get some sleep and at the same time these treatments can also nourish the person’s nervous system. Majority of these are prepared as tea and taken by the person just before he goes to sleep.
· Chamomile. This is one important herb that is used in treating insomnia. This is prepared as tea, and used for many years as an effective sleep aid. The good thing about this herbal preparation is that the person doesn’t need to use the preparation on a regular basis. The tea made from chamomile can be used on the spot in order to treat the sleeping disorder. The tea is made from the dried flowers and the leaves of the plant, and it is often suggested that the person sip the tea half an hour before he goes to bed. The tea made from chamomile is best for persons suffering from mild or transient insomnia.
· Kava. Some cultures use this for ceremonial purposes, but others are using this too for their insomnia. This is known for its relaxing qualities. And some studies show that this can be used in the treatment of anxiety, insomnia and other related nervous disorders. But this should be used with caution since there are researches that link this herb to liver injury.
· Passion flower. This herb was used in South America and in Europe as a calming herb used to treat insomnia and a number of related disorders and ailments.
· Valerian. This plant is native to Europe and Asia, and currently cultivated as well in North America. This has been used as a medicinal herb for the longest time, and up until now this is used by those who suffer from insomnia. This can be purchased from health stores, but the only issue here is that this is not regulated so a person may not know the strength and the efficacy of valerian. Some people take this as a tea-like drink and some commercial providers use dried plants and used in capsules. Some studies have been made on the subject, but the results are considered as inconclusive.
Aside from tea and capsule preparations, herbs and herbal extracts are used as well as an herbal bath. The bath can help alleviate the sleeping difficulties. The herbs, plus the calming effect of water greatly enhances the sedative properties of the herbs thus allowing the person to have good night with no stress.
Related Articles:
Top Rated Insomnia Products
Aging: Its Effects On Insomnia.
By: Raj Kumar (Get FREE Anxiety Treatment)
About the Author:
Taking Social Anxiety Tests – Learn More About Your Problems
When a person is suffering from social anxiety disorder, they are typically viewed as a overly shy, scared and timid. They also may not realize they are suffering from this disorder causing even greater problems for the sufferer in the long run. Eventually they will seek help.
So when they do finally relent and see a therapist, many times they do not know what to expect and what is supposed to happen. When people do seek treatment, the first thing the doctor will get, besides a history, is a social anxiety disorder test. The purpose behind the test being done to is diagnosis for sure if the patient is indeed suffering from social anxiety disorder. If so, this gives the doctor an idea about how bad the anxiety is for the sufferer.
Most people will realize in the very beginning that it does no good to lie or be untruthful when taking a social anxiety disorder test. The problem with people lying is they will not be “cured” or are less likely to be “cured” People who lie are going to be prone to relapses. No matter what kind of questions are being asked, answer them as truthfully as possible. Taking the test is not hard and it really is not as horrible as some may think. The way the test works, it is designed to help the patient recover and live a “normal” life.
Once the test is done, the doctor will being the therapy treatment plan for the patient. There are many treatments options; sometimes it is hard for the patients to decide on a route. When the test comes back, determining a plan of action can begin.
Anxiety Treatment Techniques
When someone does not believe in going to the doctor for help and is pushed to go, it is not easy for them to understand nor cope with the problem they have at hand. It is even harder for these folks to understand that to get well… they may need to take medication that will circumvent issues that they are currently facing.
For some people, using herbal medicines can help. It is less expensive than ordinary prescriptions medicine. These herbal techniques are not habit forming, which is very good in the long run. This can help those folks who do not believe in doctors.
Another way for people to get treatment is join a socialization and relaxation class. Some forms of good treatment are yoga and meditation. While in these classes, a person can take charge of their body… not matter what the problem is.
Just remember that taking the first step to seek help is important. After taking the test given, what a person does then is just as equally important. The smart and paramount thing to do is get urgent help and guidance, so they can live a healthy life.
By: Abhishek Agarwal (Download Natural Treatment for Anxiety Now!)
About the Author:
Abhishek has got some great Anger Management Secrets up his sleeves! Download his FREE 97 Pages Ebook, “How To Effectively Control Your Anger” from his website http://www.Positive-You.com/553/index.htm . Only limited Free Copies available.
Restore Your Life and Get Panic Puzzle Today !
Native Remedy
Relora Max
Native Remedy
