Anxiety: How to Cope

Anxiety is the completely normal reaction to stress. Problems result when this escalates to the point that the person experiences feelings of apprehension, fear, or worry without being able to define a logical or rational reason for the feelings.

Another problem is the fact that some people simply do not utilize appropriate coping mechanisms when they experience feelings of anxiety and stress. Did you know that suppressing your feelings may be one of the worst things you can do for your health?

It is vital that you find a way to deal with stress that will work for you. Some people find that they can tolerate stress better if they take a break from reality for a period of time. Fortunate individuals are able to take actual vacations or perhaps visit a spa.

But many of us have to accept a smaller version of that and use our minds to take a break. This can be done in a matter of minutes and it really can change the way you feel. The next time you are feeling stressed try closing your eyes and imagining the most magnificent place you can.

Make this your ‘escape haven’. When you think about this place make it wonderful – but keep in mind that this is your place and only your place. You get to design in whatever fashion you like. The colors do not have to relate to what is real or in nature – you can have purple trees and a blue sun in an orange sky if you like.

It’s your private escape. Let this be a place you can go to in your mind at anytime at all. Here you are safe and trouble free – all is good. You are rested and happy.

You may find that breathing exercises help with your stress as well. Practice controlled breathing. Breathe in deeply and hold that for just a moment before you let the air escape. Make your breathing regular and even.

If you find that something is stirring up stressful thoughts try the old favorite of talking yourself down, telling yourself that it will be all right. Be your own friend! If you cannot escape from reality for the time it takes to do any of those things you may find that through controlled breathing and a simple counting to ten you are able to regain composure.

Journaling seems to be very helpful for many people. Since you are encouraged to share your problems – with a t least one other person – believe me, many of us would rather not share – it helps to put those thoughts down on paper. We can even burn the paper afterward but just getting the thoughts out seems to help.

Of course there are many other forms of coping mechanisms – too numerous for this blog. The point is that you should acknowledge your anxiety, but accept it for what it is. If it is based on facts then see if you can resolve the root of the problem. If you it is irrational then explore why it is that you are worried about this issue at all.

Regardless, we all need little ways to help us ‘get through’ our stressful times. Try various techniques until you find something that works for you! For more information about anxiety please click on any link in this blog.

Stress: How Can You Escape From It?

What comes to mind when you hear the word stress? Chances are it is something negative. Believe it or not, stress can be a good thing for us....as long as it is a small amount of stress - and we use appropriate methods to deal with it.

You may be wondering how stress can possibly be good for us – after all – stress seems to make us feel frustrated and, well, stressed out. But if we didn’t have at a little stress in our lives we would not worry about deadlines, whether that is work related, or a doctor’s appointment. Bills would not get paid.

A little stress can help us maintain control over our surroundings and that is a good thing. As I said, we cannot escape from stress completely – it doesn’t matter how much money you have or where you live – stressors are everywhere.

They can be as simple as a traffic jam or as complex as the death of a loved one. But why does one person perceive something as a stressor and the next does not? Do they have a secret of some sort? Is it their outlook on life? Are they more optimistic than the people that get stressed over the smaller things?

Studies tell us we will feel stress when the demands of a situation seem to be greater than our biological, psychological, or social systems. I think that’s a long way of saying we will feel stress when we feel the situation is out of our control.

This may be when we are asked to speak in public, or going on a first date, or even meeting new people. Surely you’ve heard the saying, ‘Where the mind goes the body follows’, and I cannot think of a time that this applies more.

If you perceive a situation as stressful then it will be. There is not any question that particular things in life are stressful to us. That includes things like moving, starting a new job, a new addition to the family, the death of a loved one, getting fired from a job…..etc.

Can you see that some of the things on that list are actually positive events that one may expect to completely enjoy – but there is still a stress value included. So what can we do about stress – obviously we cannot avoid it.

Here are a few things that may help:

· Yoga

· Meditation

· Tai Chi

· Conscious Breathing

· Dancing

Some people find that an occasional vacation or a massage helps to reduce the stress in their lives. The only problem with this is that it is usually a short-term solution. On a daily basis try to add something to your life that you enjoy – even if it’s as simple as having some pretty flowers or an art piece to enjoy.

Do fun things whenever you can. Practice walking, working, and eating at a relaxed pace. Take breaks after meals to just relax for a few minutes. Get some fresh air everyday – if only for a few minutes – go outdoors and find something in nature that you can admire.

Dress comfortably. Remove your shoes when you can – the idea is to make you feel comfortable inside and out. If you notice yourself tensing up be sure to practice controlled breathing.

When you are overcome with stress it is important that you do not hold your feelings in. If possible share your feelings with at least one other person. If not, try journaling. Believe it or not this can be an effective coping mechanism.

We cannot totally eliminate stress from our lives - that would be impossible, but we can find healthy ways to deal with stress. I love to write and read - I also enjoy watching birds. There have been times in my life that journaling worked well as a stress reducer - the point is, you will need to explore the various options to find what works for you. You may have to try a few before you find one that just feels right - but it's worth the effort! Enjoy life!

For more information related to stress click on any link in this blog.

Agoraphobia and It’s Relationship to Panic Attacks

Agoraphobia and It’s Relationship to Panic Attacks

With 5% of the American population suffering from panic attacks one out of three of those sufferers will develop agoraphobia. This disorder is essentially the fear of open spaces, public places, and/or crowded places.

Many times the sufferer will become so worried about the potential of having a panic attack at a place or time that would be intolerable that he decides staying home is a safer option. This can result in a person becoming a virtual prisoner in his own home.

Stress or high anxiety is thought to be the cause of panic attacks. These attacks occur without warning and cause the sufferer to feel intense fear and a sense of dread. Outward reactions to this internal stimulus vary.

Some people seem to ‘lose it’ and others are better at masking the emotional turmoil they are experiencing. But most have extreme feelings of wanting to escape, and some complain that they fear they are dying or going crazy.

Obviously it would be difficult to manage such emotions and keep a calm demeanor. These sufferers become terrified that they will suffer an attack and behave inappropriately at the worst time.

That is how the cycle begins; a fear (related to the panic attack itself), the body responds, eventually the person is able to determine which places or situations seem to provoke the anxiety attacks, so will tend to avoid such situations.

For some sufferers this can mean eliminating most things from their life that cannot be done within the confines of their home. Sadly some people will remain almost completely housebound for years before discovering that there are techniques available that can relieve this disorder. Click on any link in this blog for more information.

Panic Attacks: An Internal War

Have you ever been driving down the road having a great day - maybe even singing along with the radio when out of nowhere you feel an intense sense of panic - it hits you hard..like a ton of bricks you are consumed by this impending sense of doom. You have no idea why you're feeling this way you just know that you are.

I never knew when this was going to happen – that was the really scary part…I think if I could have been prepared for the attacks it wouldn’t have been so bad. Then I could’ve made certain provisions for it – LIKE HIDING IN BED UNDER A BALNKET – until it was over!

Okay, if you’ve had a panic attack you can relate to that and if you haven’t, well you may never understand what it’s really like to be out shopping and suddenly – for no apparent reason you feel an intense fear. You scout around your surroundings and cannot find any validation for this feeling but you cannot pretend it’s not there.

As the tension mounts you feel your throat start to close and breathing becomes difficult. You can feel your heart racing. You know you need to get out of there – NOW – but you also know you’re being ridiculous, but guess what, your fear wins out – who cares if your fears are unfounded – you know what you feel!

So you hurriedly leave the store with your companion wondering what the hell is going on. Your only thought is to get out – get out to safety. And within minutes the worst of the feelings are gone and you begin to slowly feel better.

What just happened????

Well to begin with, you experienced a feeling of fear or anxiety (side note here: panic attacks are thought to be caused by excessive anxiety). Your body responded like it’s supposed to.

Remember the “Fight or Flight Response”? That’s what’s happening to your body during an attack. You sense fear, your brain sends a message to the nervous system. The sub-category of the nervous system – sympathetic nervous system goes to work speeding up your heart rate, which is getting blood to all areas of your body, and compensating in all ways possible.

The other category of the nervous system is the parasympathetic nervous system. This system will work to calm things down again and although it may not happen immediately it will happen. You won’t die from a panic attack.

The reality is that there are chemicals shooting through your body during a panic attack. All of which are working to do what they can to help the body in the way they are designed to help. In the end the parasympathetic nervous system will get things under control and the panic attack will end. Things will get better!

For more information click on any of the links in this blog.