| Symptoms of panic and anxiety can be
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| | carefully we might not notice the
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| confused with life threatening physical
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| | nervousness below the surface.Heart
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| disorders! Please consult your physician
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| | problems, chest pain, and respiratory
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| to determine the source of your symptoms.
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| | difficulties(hyperventilation and
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| This is an update of specific things you
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| | dizziness are common symptoms of panic
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| can do to control the symptoms of panic
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| | anxiety attacks) should be carefully
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| and anxiety attacks. These devastating
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| | examined by your physician! If no heart
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| occurrences can negatively affect your
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| | related problem exists, but you are still
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| day to day quality of life. But this is
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| | in great fear of these occurrences of
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| not news for anyone suffering from this
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| | panic then the following behavioral
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| terrible disorder. Millions of people
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| | program, with practice, will greatly aid
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| live in fear of these "attacks." Major
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| | you in preventing or at least minimizing
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| transitions, trauma, and stress can lead
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| | the episodes of panic. Also, remember
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| to feelings of little or no control over
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| | that exciting/positive actions or events
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| one's life! This can affect people in
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| | can raise your heartrate. This excitement
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| major ways.A scary symptom which can
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| | is not bad or life threatening, but you
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| develop is called Panic (or Panic
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| | fear of the physical symptoms of
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| Attack.) A panic episode can come on
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| | excitement can really hamper your
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| suddenly or can awaken you from your
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| | enjoyment of life!The keys to controlling
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| sleep with a nasty feeling of
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| | panic and anxiety are:
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| apprehension. Some people believe that
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| | 1. Breathe slowly/diaphragmatically
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| they are having a heart attack because
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| | 2. Remain in the present... in your
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| often there is chest pain, a shortness of
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| | body, in a positive way
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| breath, neck or arm pain, major stomach
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| | 3. Positive self-talk... not negative
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| upset, an adrenaline rush,
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| | ruminations
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| lightheadedness, dizziness, and other
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| | 4. Avoid caffeine and stimulants
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| unpleasant feelings of fear and
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| | 5. Regular aerobic exercise
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| apprehension. These feelings can be
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| | 6. Regular deep relaxation with
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| triggered by specific events such as:
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| | Biofeedback Temperature monitoring...
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| driving (getting stuck in traffic),
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| | Learn to warm your hands and feet
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| shopping, waiting in lines at stores,
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| | 7. Use relaxation tapes/CD's regularly!
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| banks, post offices, etc, feeling trapped
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| | 8. Get support in confronting and then
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| in church/movies/classes, traveling
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| | desensitizing yourself to fears/phobias
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| distances from home (especially flying,
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| | 9. Taper your anti-anxiety medication
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| etc.), making a presentation in front of
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| | after you have mastered the
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| a group of people (drawing attention
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| | relaxation-biofeedback1. Learn to breathe
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| toward yourself), doing new or unfamiliar
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| | diaphragmaticallyA) Place a hand over
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| activities, meeting new people,
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| | your upper abdomen
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| basically, doing anything new or
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| | 1. Push it OUT as you inhale
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| seemingly stressful where you may fear
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| | 2. Let in move IN as you exhaleB) Let
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| "LOSING CONTROL."Loss of control is the
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| | your chest, shoulder, neck, and back
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| main feature that makes this so
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| | relax as you breathe
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| frightening for the people who suffer
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| | Only on a very deep breath should these
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| from panic and anxiety. We may not know a
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| | parts move in the breath.
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| panic sufferer by looking at him or her
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| | This may be the most important Panic
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| because they can maintain such good
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| | Control Technique you can learn!2.
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| control that unless we were to look very
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