7 Strategies to Overcoming Anxiety and Panic Attacks

You Can Overcome panic attacks and anxiety!

That is great news to those who suffer day in and day out, year in and year out. I have and I know that you can too.

THE SYMPTOMS
For me it started with heart palpitations. My thoughts immediately steered to fear. Then my throat would become dry so I could not swallow. Then my body would feel "weird". Dizziness and blurred vision. By this time I was convinced that I was about to die. I kept waiting for the symptoms to get worse and they did. I use to suffer from panic attacks so badly that I had to go to the hospital by ambulance. I was so embarrassed when the doctor checked me and told me that there was nothing wrong with me. When I had to go grocery shopping I would get a funny feeling in my stomach before I left the house. Once I got inside the grocery store I felt like I had to run out or else I would become overwhelmed. I dreaded the thought that I might have a panic attack in public. I had to talk to myself and prayed up and down each and every aisle of the store. I knew that if I ran out, my family would not have food and I would have to start all over again. The people in the store had no idea the personal torture I was experiencing. People at church had no idea how hard it was to sit in a large crowd.

AWARENESS When the symptoms first started, I had no idea what was happening to me. One day I was watching T.V. and some people were on a show talking about the symptoms and the light went on, "That's me! That's what I have been going through". That was the beginning of my healing! Knowledge is power. I thank God that He allowed me to turn to the channel and hear those people talking. I also helped me to know that I was not alone. I suppose that those of you who suffer from the effects of anxiety are glad to hear that you are not alone.

Steps to Overcoming

1) READ Read as much as possible about anxiety and understand what are some of the causes. (Email me for link to books).

2)PROFESSIONAL HELP Go to a counselor or therapist to get to the bottom of the anxiety. The physical discomforts are trying to get your attention - Pay attention to a greater dis-ease within. Pray for God to send you to the right person. He will.

3)RELAXATION Listen to a tape or CD for RELAXATION This was one of the things that helped me tremendously. I needed to reprogram my mind with positive and true statements that were life giving and empowering. Click below for CD's and cassette tapes to help you overcome anxiety and panic attacks. Breathing correctly is a part of relaxation.

4) EXERCISE Physical excercise has tremendous value. It releases chemicals that generate good feelings, called pheromones. It's good to feel good!

5) HEALING IN GOD'S WORD Meditate on scriptures that enhance your trust in God. One scripture that helps me when I really let it sink in is: Matthew 5:25-34. Am I not more than a bird to God? You better believe it and so are you! Birds don't work or store up food yet God takes care of them. Wow! The next time you see a bird think about that!

6) MAP YOUR JOURNEY Create a time line by drawing on a sheet of paper when your first signs of discomfort started. Write down what major events happened at that same time. Note the year/date. Go back as far as you can. This process helps you to take a bird's eye view of your life. When I did this exercise, I found that the first time I experienced a full panic attack was in 1984 and I had just made a major move from someone very dear to me. I also discovered that there agoraphobia before any panic attack ever appeared. Do this it will help you understand what has been going on and what triggers extreme anxiety. (You may need to use than one piece of paper).

7)God's Power to Heal
Remember,God still heals. We must let go of all the passed disappointments, and betrayals. God is not like any human being with whom we have had a relationship. God faithful and just. Jesus walked this earth so you can talk to Him about yours trials. Pray as the early disciples did, "Lord, increase my faith". FAITH is the opposite of anxiety. Faith not only pleases God but keeps us trusting in God's fatherly care. I am a witness!! Praise God!

About the author :

Glenda M. Thomas, Editor of Sister 2 Sister Newsletter http://www.glendathomas.com/editor.html

Anxiety disorder

Anxiety disorder is a blanket term covering several different forms of abnormal, pathological anxiety, fears, phobias and nervous conditions that may come on suddenly or gradually over a period of several years, and may impair or prevent the pursuing of normal daily routines.

Anxiety and fear are ubiquitous emotions. The terms anxiety and fear have specific scientific meanings, but common usage has made them interchangeable. For example, a phobia is a kind of anxiety that is also defined in the Diagnostic and Statistical Manual of Mental Disorders, 4th edition (DSM-IV-TR) as a "persistent or irrational fear." Fear is defined as an emotional and physiological response to a recognized external threat (eg, a runaway car or an impending crash in an airplane). Anxiety is an unpleasant emotional state, the sources of which are less readily identified.

It is frequently accompanied by physiological symptoms that may lead to fatigue or even exhaustion. Because fear of recognized threats causes similar unpleasant mental and physical changes, patients use the terms fear and anxiety interchangeably. Thus, there is little need to strive to differentiate anxiety from fear. However, distinguishing among different anxiety disorders is important, since accurate diagnosis is more likely to result in effective treatment and a better prognosis.

* 1 Diagnosis * 2 Types o 2.1 Generalized anxiety disorder o 2.2 Panic disorder o 2.3 Agoraphobia o 2.4 Phobias o 2.5 Social anxiety disorder o 2.6 Obsessive-compulsive disorder o 2.7 Post-traumatic stress disorder * 3 Treatment * 4 The cost of anxiety disorders * 5 Sources o 5.1 Footnotes o 5.2 References * 6 See also * 7 External links

Diagnosis

Anxiety disorders are often debilitating chronic conditions, which can be present from an early age or begin suddenly after a triggering event. They are prone to flare up at times of high stress. A good assessment is essential for the initial diagnosis of an anxiety disorder, preferably using a standardized interview or questionnaire procedure alongside expert evaluation and the views of the persons themselves.

There should be a medical examination in order to identify possible medical conditions that can cause the symptoms of anxiety. A family history of anxiety disorders is suggestive of the possibility of an anxiety disorder. Although rare, it is important to exclude a pheochromocytoma. This normally presents with paroxysms of headache, sweating and palpitations, accompanied by hypertension. In the absence of these four symptoms, it may be excluded.Emedicine article

It is important to note that Clinical Depression generally presents alongside Anxiety Disorders, and vise-versa. Rarely does a patient present symptoms of only one or the other.

Types

Generalized anxiety disorder

Main article: General anxiety disorder

Generalized anxiety disorder is a common chronic disorder that affects twice as many women as men and can lead to considerable impairment (Brawman-Mintzer & Lydiard, 1996, 1997). As the name implies, generalized anxiety disorder is characterized by long-lasting anxiety that is not focused on any particular object or situation. In other words it is unspecific or free-floating. People with this disorder feel afraid of something but are unable to articulate the specific fear. They fret constantly and have a hard time controlling their worries. Because of persistent muscle tension and autonomic fear reactions, they may develop headaches, heart palpitations, dizziness, and insomnia. These physical complaints, combined with the intense, long-term anxiety, make it difficult to cope with normal daily activities.

Panic disorder

Main article: Panic disorder

In panic disorder, a person suffers brief attacks of intense terror and apprehension that cause trembling and shaking, dizziness, and difficulty breathing. One who is often plagued by sudden bouts of intense anxiety might be said to be afflicted by this disorder. The American Psychiatric Association (2000) defines a panic attack as fear or discomfort that arises abruptly and peaks in 10 minutes or less.

Although panic attacks sometimes seem to occur out of nowhere, they generally happen after frightening experiences, prolonged stress, or even exercise. Many people who have panic attacks (especially their first one) think they are having a heart attack and often end up at the doctor or emergency department (or emergency room). Even if the tests all come back normal the person will still worry, with the physical manifestations of anxiety only reinforcing their fear that something is wrong with their body.

Heightened awareness (hypervigilance) of any change in the normal function of the human body, will be noticed and interpreted as a possible life threatening illness by an individual suffering from panic attacks. Normal changes in heartbeat, such as when climbing a flight of stairs will be noticed by a panic sufferer and lead them to think something is wrong with their heart or they are about to have another panic attack. Some begin to worry excessively and even quit jobs or refuse to leave home to avoid future attacks. Panic disorder can be diagnosed when several apparently spontaneous attacks lead to a persistent concern about future attacks.

Agoraphobia

Main article: Agoraphobia

A common complication of panic disorder is agoraphobia -- anxiety about being in a place or situation where escape is difficult or embarrassing (Craske, 2000; Gorman, 2000).

Phobias

Main article: Phobia

This category involves a strong, irrational fear and avoidance of an object or situation. The person knows the fear is irrational, yet the anxiety remains. Phobic disorders differ from generalized anxiety disorders and panic disorders because there is a specific stimulus or situation that elicits a strong fear response. A person suffering from a phobia of spiders might feel so frightened by a spider that he or she would try to jump out of a speeding car to get away from one.

People with phobias have especially powerful imaginations, so they vividly anticipate terrifying consequences from encountering such feared objects as knives, bridges, blood, enclosed places, certain animals or situations. These individuals generally recognize that their fears are excessive and unreasonable but are generally unable to control their anxiety.

Social anxiety disorder

Main article: Social Anxiety Disorder

Social anxiety disorder is also known as social phobia. Individuals with this disorder experience intense fear of being negatively evaluated by others or of being publicly embarrassed because of impulsive acts. Almost everyone experiences "stage fright" when speaking or performing in front of a group. But people with social phobias become so anxious that performance, if they are not natural performers, such as children playing musical instruments from a young age, is out of the question. In fact, their fear of public scrutiny and potential humiliaton becomes so pervasive that normal life can become impossible (den Boer 2000; Margolis & Swartz, 2001). Another social phobia is love-shyness, which most adversely affects certain men. Those afflicted find themselves unable to initiate intimate adult relationships (Gilmartin 1987).

Obsessive-compulsive disorder

Main article: Obsessive-compulsive disorder

Obsessive compulsive disorder is a type of anxiety disorder primarily characterized by obsessions and/or compulsions. Obsessions are distressing, repetitive, intrusive thoughts or images that the individual often realizes are senseless. Compulsions are repetitive behaviors that the person feels forced or compelled into doing, in order to relieve anxiety. The OCD thought pattern may be likened to superstitions: if X is done, Y won't happen--in spite of how unlikely it may be that doing X will actually prevent Y, if Y is even a real threat to begin with. A common example of this behavior would be obsessing that one's door is unlocked, which may lead to compulsive constant checking and rechecking of doors. Often the process seems much less logical. For example, the compulsion of walking in a certain pattern may be employed to alleviate the obsession that something bad is about to happen. Also with lights and certain other objects around the house hold that are easily able to obsess over. Post-traumatic stress disorder

Main article: Post-traumatic stress disorder

Post-traumatic stress disorder is an anxiety disorder which results from a traumatic experience, such as being involved in battle, rape, being taken hostage, or being involved in a serious accident. The sufferer may experience flashbacks, avoidant behavior, and other symptoms.

Treatment

The choices in treatment include behavioral therapy, lifestyle changes and/or pharmaceutical therapy (medications).

Sometimes a change in lifestyle is all that a person needs to treat their anxiety. With most, however, getting relief can be far more complex. There is some controversy over how to treat anxiety disorders. Mainstream treatment for anxiety consists of the prescription of anxiolytic agents and/or antidepressants and/or referral to a cognitive-behavioral therapist. Treatment controversy arises because, while some studies indicate that a combination of the medications and behavioral therapy can be more effective than either one alone, other studies have shown that the majority of anxiety disorder sufferers benefit most from pharmaceutical therapy (and not so much from behavioral therapy).

The right treatment may depend very much on the individual, their genetics and their environmental factors. Therefore, to get the best treatment results, it is very important to work closely with a psychiatrist, therapist or counselor who is extremely familiar with anxiety disorders and current treatments.

A number of drugs can be used to treat these disorders. These include benzodiazepines (such as xanax) and antidepressants of most of the main classes (SSRI, TCAs, MAOIs), and possibly Quetiapine. Xanax is often not prescribed anymore because too many individuals develop addiction problems with the medication.

The cost of anxiety disorders

The cost of anxiety disorders in the U.S. have been estimated to be between US$42 and US$47 billion per year. This number is about as high as the estimates of the cost of depression (from US$44 to US$53 billion). It includes direct psychiatric treatment as well as unnecessary treatment cost, work performance costs in terms of sickness leave and workcutback days, mortality costs (calculated as lost earnings potential). The true societal costs are much larger: long-term opportunity costs (like unemployment and underemployment)) and costs associated with comorbidity are not included in the above estimate. The opportunity costs alone are likely to exceed US$ 2,000 per year per patient. This would be US$ 100 billion per year for the total U.S. population.

About the author :

Listen to Arthur Buchanan on the Mike Litman Show!

http://freesuccessaudios.com/Artlive.mp3 THIS LINK WORKS, LISTEN TODAY!

With Much Love,

Arthur Buchanan

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