Thursday 16 February 2012

Surprising Facts About Panic Attacks


Surprising Facts About Panic Attacks


People talk about “having a panic attack,” but what does that really mean? Technically speaking, a panic attack is much more than an ordinary case of nerves. It’s an abrupt attack characterized by an intense fear of doom, disaster, or lost control, even when there’s no real danger. Yet the terror itself is very real. People in the grips of a full-blown panic attack may feel as if they’re literally having a heart attack, suffocating, going crazy, or even dying.
This feeling is heightened by the strong physical reaction that often accompanies a panic attack. Symptoms may include a racing heart, chest pain, shortness of breath, sweating, trembling, nausea, dizziness, choking feelings, tingling sensations, hot flushes, or chills. Many of the symptoms mimic those of other illnesses, such as heart disease or severe asthma, so panic sufferers may be convinced that they have a life-threatening medical condition.
About 6 million Americans experience repeated panic attacks in any given year, according to the Anxiety Disorders Association of America. Recent research has produced some fascinating insights into this widespread—but not widely understood—problem. Here are four findings that may surprise you.

Fact 1: Panic attacks aren’t as out of the blue as they seem

One hallmark of panic attacks is that many seem to occur out of the blue. Yet the body may have some warning, even if the mind isn’t consciously aware of what’s coming. In a recent study, researchers at Southern Methodist University in Dallas outfitted panic sufferers with portable monitoring devices, which tracked their breathing, heart rate, and other bodily functions. Participants wore the monitors round the clock as they went about their daily activities.
Thirteen panic attacks occurred during the study. To the people having the attacks, they felt sudden and unexpected. But monitoring showed that waves of subtle physiological changes started an hour before panic sufferers felt the attacks begin.

Fact 2: Stressful events may trigger panic attacks months later

People with panic disorder have repeated panic attacks, and many worry a lot about when the next one will happen. Scientists also wonder about what sets panic in motion. In a study of adults with panic disorder, Brown University researchers found that stressful events at work or in close relationships—such as being laid off or having a big fight with a spouse—led to an increase in panic symptoms.
Surprisingly, though, symptoms didn’t spike right after the event. Instead, they increased slowly but steadily over the next three months.

Fact 3: Regular exercise may help prevent panic disorder

Anxiety sensitivity refers to a fear of being harmed by symptoms such as a racing heart, shortness of breath, nausea, and dizziness. For people high in anxiety sensitivity, such symptoms can set off a panic reaction. In a study in Psychosomatic Medicine, participants inhaled carbon dioxide-enriched air—a harmless test procedure that typically gives rise to exactly these physical sensations. Afterward, participants rated their anxiety level.
People high in anxiety sensitivity tend to feel panicky in this situation. However, the panicky feelings were lessened among avid exercisers. This suggests that regular physical activity might keep some high-risk people from having panic attacks.

Fact 4: Breathing therapy may be useful for treating panic

A new treatment called capnometry-assisted respiratory training (CART) teaches people with panic disorder to calm their symptoms by normalizing their breathing. Hyperventilation is common in people with panic disorder. CART trains people to reverse hyperventilation with breathing exercises. In a head-to-head comparison, CART reduced panic symptoms as effectively as cognitive-behavioral therapy, the gold standard in talk therapy for anxiety.

Tuesday 14 February 2012

Music can soothe the soul FACT :)


Listening to Music Can Be Effective for Reducing Pain in High-Anxiety Persons

ScienceDaily (Jan. 5, 2012) — Distraction is a proven pain reliever, and a new study reported inThe Journal of Pain concludes that listening to music can be effective for reducing pain in high-anxiety persons who can easily become absorbed in cognitive activities.








Researchers from the University of Utah Pain Research Center evaluated the potential benefits of music for diverting psychological responses to experimental pain stimuli. They hypothesized that music may divert cognitive focus from pain. If true, the key to successful pain control from this method would be the degree of engagement by the patient in the diversion task.
One hundred forty-three subjects were evaluated for the study. They were instructed to listen to music tracks, follow the melodies, and identify deviant tones. During the music tasks, they were given safe, experimental pain shocks with fingertip electrodes.
The findings showed that central arousal from the pain stimuli reliably decreased with the increasing music-task demand. Music helps reduce pain by activating sensory pathways that compete with pain pathways, stimulating emotional responses, and engaging cognitive attention. Music, therefore, provided meaningful intellectual and emotional engagement to help reduce pain.
Among the study subjects, those with high levels of anxiety about pain had the greatest net engagement, which contradicted the authors' initial hypothesis that anxiety would interfere with a subject's ability to become absorbed in the music listening task. They noted that low anxiety actually may have diminished the ability to engage in the task.
The findings suggest that engaging activities like music listening can be effective for reducing pain in high anxiety persons who can easily become absorbed in activities. They noted that interaction of anxiety and absorption is a new finding and implies that these personality characteristics should be considered when recommending engagement strategies for pain relief.

Friday 10 February 2012

An Anxiety Poem


Anxiety, it's real
It's all about how you feel
Low, sad and lonely
Makes you feel like a phoney
One day you are fine
Each day being taken one step at a time

Medication, yes it works
Remembering them however sucks
Valium and herbal tabs
Too much becomes a fad
Doctors & nurses try to help
No matter how much you yelp

Yes everyone, anxiety is a part of me
Anyone else is what I want to be
Anxiety, please leave me!

Understanding Anxiety


  •  The Body's fear reaction and how it becomes over insensitive

The symptoms of Panic Attacks are in fact an exaggeration of your normal bodily reaction to fearful situations. Imagine what would happen if you were up a ladder and you feel it slipping from under you, your heart would pound, breathing would be altered, turn pale and you would break out in a sweat. However, as soon as you manage to get down the ladder and recognised that you were now safe, but could have had an accident, your anxiety would die down. You would know that the symptoms were just natural and not worry. BUT, if you experienced exactly those same symptoms pushing a trolley or sitting at work, your mind would try to make sense of the situation and it would come up with a number of frightening thoughts.
The problem with panic attacks is that your fear reaction has become oversensitive and is being triggered in a variety of apparently normal situations. The oversensitivity of the fear reaction is more likely if you are tired or under a lot of stress. Sometimes this stress can be caused by worrying about having another panic attack. If you have had one bad attack you can become over-vigilant, an expert at detecting the normal changes in your body which you would usually ignore. You are constantly on the look-out for slight changes that may indicate that something is amiss. Once you begin to imagine something is wrong, you become slightly frightened, triggering the body's reaction and the vicious circle of panic takes off. Other factors which can trigger panics include, physical exertion, hunger, hormonal changes, caffeine and alcohol.

  • Can panic feelings harm me?

No, No one can die of fright. Though panic feelings are unpleasant they cannot in any way harm you. The feelings themselves are happening in and ordinary situation, rather than in an obviously dangerous or frightening one. You are not going mad or having a heart attack, although these are common fears. It is almost impossible to faint while you are having a panic attack, because your blood pressure is higher and not lower than normal as your heart is racing. People usually only faint when their blood pressure drops. The one exception to this is a blood or injury phobia.

  • Summary of main points about panic attacks

1.   A panic attack is the same as the body's natural fear reaction, but it is happening in an ordinary situation.
2.   Your body's normal fear reaction has become oversensitive and has become easily triggered. This happens particularly if you are tired or under stress, but this reaction can be triggered by exertion, hormonal changes, caffeine or alcohol.
3.   The feelings themselves are not harmful and do not indicate that there is anything seriously wrong with you.
4.   The feelings can be caused and maintained by a combination of worrying thoughts, hyperventilation or overbreathing, and avoidance of situations that create anxiety.
5.   Once you understand what is going on, half the battle is won.

10 Rules to cope with Panic

1. Remember panic feelings are only normal reactions that are exaggerated! - they are NOT dangerous!

2. They are not harmful and nothing worse will happen. The feelings will soon pass.

3. Notice what is happening in your body now. Stay with the present. Slow down, relax, but keep going.

4. Thinking about what might happen is unhelpful. Only now matters.

5. Accept the feelings. Let them run through you and they will disappear more quickly. Try not to fight the panic. Float over it.

6. Monitor your level of anxiety: 10 (worst) to 0 (least). Watch the level go down.

7 . Stay in this situation. If you run away, avoid or escape, it will be more difficult in the future.

8. Take a few slow, deep breaths. Breath from your stomach - say the word 'calm'  as your breath out.

9. Consciously relax your tense muscles. Feel yourself relaxing. Drop your shoulders.

10. Now concentrate again on what you were doing before. Slowly move on when you are ready to.

Thursday 9 February 2012

Stress busting smoothie recipe!!!

I found this recipe whilst browsing for a new smoothie recipe. I love smoothies and have one every day, they are great when you're struggling to eat something. One advantage is you know you're getting your daily intake of nutrients and vitamins. So very important when fighting that anxiety or depression!! And lord knows the STRESS!. I'm going to try this one over the weekend. I'll post an update on what it was like :)


Stress-busting smoothie

This smoothie will fight the causes of stress

Ingredients

50g celery
50g fennel
125g Romaine lettuce
175g chopped pineapple
100ml pineapple juice
ice cubes

Stress depletes your body of essential nutrients and can lead to headaches, indigestion, irritability and joint pain. The celery and fennel calm nerves, the Romaine lettuce has a sedative effect and the pineapple acts as a digestive aid. It also has anti-inflammatory properties and high levels of vitamin C to give your immune system a boost. The pineapple juice stops it from being an unpalatable green mess.
Smoothie recipe adapted from Miracle Juices by Amanda Cross (Hamlyn, £12.99)
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Wednesday 8 February 2012

10 ways to de-stress after a long day


We’ve all had our long days at work. There are periods wherein one is expected to stay for more than the required 9 hours in the office. There are times when people from the head office come to visit, adding to the stress of your daily routine. Sometimes, issues simply crop up during the day, making the 9 hours seem more like 24!
During times likes these, all you probably want to do is go home, jump right into bed, and try to forget what has happened during the day. In doing this, however, you couldn’t be more wrong! How many times have you gone home dead tired, and then gone to bed, only to find out that your mind is racing like the Energizer bunny. This can keep you up for hours even if your body is screaming for the sweet release of slumber!
In order for you to get rid of the stress that your long day at work has given you, you ought to de-stress or relax for a bit before hitting the sack. Here are some tried and tested methods by which you can chill for a while, and prepare your mind and body for a restful night’s sleep.
1. Get into something comfortable.
Comfort is the name of the game. If you’re a woman, your feet are probably killing you, especially if you walked around in high heels all day. Even if you do not wear killer shoes, having to wear formal or semi-formal clothes for work can have a stressful effect. The moment you get home, grab your most comfortable pieces of clothing. Jogging pants, nightdress, night shirt, T-shirt, shorts – it doesn’t matter; as long as you’re comfortable, you’re off to a good start.
2. Turn down the lights.
Your home does not have to look and smell like a professional spa, but adding certain touches will help you relax. If you have mood lighting, turn it on. Alternatively, you can light some scented candles to soften the atmosphere. Lavender is a good scent to use as it is supposed to help soothe your senses.
3. Get some music on.
More than the light and aroma, add some background music. Forget rap, rock, or hip hop. Even if that’s the kind of music you normally listen to, you need something else at this point. Go for classical music. You can even buy CDs or download music that is specifically meant for relaxation purposes. Make sure you these handy in case you need extra relaxation when you get home from work.
4. Get something to eat.
Some people mistakenly think that since they are too tired to eat, they shouldn’t make the effort. They also think that since they are going to bed soon anyway, there is no point in eating. However, if you are already feeling so drained, the chances are that your body is also calling out for sustenance. If you try to ignore the hunger and force yourself to sleep, the chances are that you will not be relaxed anyway. The trick is to prepare a light meal that will fill you up (but not too much). Soup is always a good idea as it is filling and light at the same time. Even better, there are a lot of soup products which do not take much effort to prepare. TIP: Always keep some cans of soup handy for “emergencies.”
5. Stretch.
If you work a desk job, then your body is probably crying out for some release by the end of the day. Do some light stretching exercises when you get home to get your blood flowing. However, stay away from heavy exercise as it will probably keep you up even more.
6. Prepare a hot bath.
Nothing melts away stress – both physical and mental – like a long hot bath. A hot shower will also do, if you do not have a bath tub. The idea is for you to relax in the warmth of the water. If you’re filling a tub with water, go for aromatherapy bath bombs or bubble baths. Again, lavender will give you that extra relaxing effect.
7. Prepare your sleeping area.
This could be the bedroom or the living room – it does not matter. What matters is that where you will be sleeping is comfortable and conducive to rest. This means that the lights should be out, that the bedding is soft and clean, and that there is proper ventilation. If you need to use the air conditioning, then turn it on 30 minutes or so before actually going to bed. This will cool the room down sufficiently. Avoid noise and light that can distract you as you further relax and sink into sleep.
8. Do some breathing exercises.
It may sound ironic, but relaxing sometimes takes effort. I learned this from a yoga instructor, who taught me how to do some breathing exercises to calm myself down. At first, I was a bit skeptical but after rhythmically breathing for several minutes, I could feel my mind relaxing and my heart beat slowing down. There are a lot of breathing exercises which you can do, but a simple one is to inhale through your mouth and exhale through your nose. Breathe deeply and slowly, and make an effort to do so at regular intervals. Before you know it, you will be calmer than when you first walked through your door.
9. Do some light reading.
If you have been lying in bed for more than 30 minutes, and you still can’t fall asleep, get up! Don’t force it! Hours can easily slip by if you just lie there trying to sleep. Instead, do some light reading that will take your mind off work or other things that are bothering you.
10. Stay away from the television or the computer.
Watching TV might seem like a good idea, but in fact, it only stimulates you even more. As for the computer, you’ve probably stared at the monitor all day, why would you want to stare at it when you get home? Do something else instead – write, read (as mentioned above), or meditate!
Long and hard days at work cannot be avoided, but with the right after-work activities, you can de-stress and replenish your energy levels for another day.

7 foods that lower stress levels


You’re neck-deep in work, your credit card bill just arrived, and you just found out that your mother-in-law is coming to visit for three weeks. Things just can’t get any worse, and you turn to one of the oldest forms of stress-relief in the world: eating.
But before you plunge into that bottomless bag of chips, consider binging on these 10 foods. They contain chemicals that may actually relieve stress, by unleashing your body’s natural “happy hormones” and boosting your body’s ability to handle all the crap that life is throwing your way.
1. Fish
Fish contain B vitamins, particularly vitamin B6 and B12. The body uses those vitamins to create serotonin. There are even studies that show that vitamin B12 deficiency can trigger depression. Our suggestions: grilled salmon, or if you’re stuck in the office cafeteria, a tuna salad or tuna sandwich.
Or, take it a step further and order maki. Aside from the benefits you get from eating tuna, the seaweed wrap contains panthothenic acid, which boost your adrenal glands (one of the parts of your body that helps you cope with stress). A deficiency in panothenic acid has been linked to chronic fatigue and a lower immune system.
2. Almonds
Almonds not only have the B vitamins, but magnesium (yet another component in the body’s production of seratonin). You’ll also flood your body with Vitamin E, which can block all the nasty free radicals that your panic attack has released into your system. 
3. Broccoli
This vegetable is rich in folic acid. Research has shown that folic acid can lower anxiety and panic, and can even help with depression. Serve broccoli steamed, or mix it into a stir-fry.
4. Wholewheat
Carbohydrates boost the body’s levels of serotonin, and also give you a quick energy boost. That serves you well when you have a deadline to meet and all you want to do is wallow on your sofa and watch “Glee” reruns.
However, too many carbohydrates in your diet can make you fat (and there’s nothing worse than being stressed and fat). So instead of finishing off a box of donuts, go for complex carbohydrates like wholewheat pasta, wholewheat bread, and brown rice. These take longer to digest, so you stay full (and cheerful) for a longer time.
And how’s this for a winning combination? A complex carb (like oatmeal cookies) with a tall glass of milk. Milk contains B2 and B12, plus antioxidants. Special bonus: doesn’t this remind you of your childhood?
5. Beef
Red meat’s gotten a bad rep lately, but here’s a reason to indulge on a steak. Beef contains B vitamins, steak, and iron. Iron deficiency can make you feel weak and tired, just when you need to rally your spirits and prove to yourself that you can get yourself out of this mess.
But, a word of caution: beef does have a lot of cholesterol and fat, and too much of that will make you feel sluggish (or lead to a coronary). Look for tenderloin, sirloin, top round and other lean cuts.
6. Blueberries
Not only do blueberries have antioxidants and vitamin C, they’re rich in fiber. This can help relieve the cramps or the constipation that can often happen when you’re depressed, tired, or sleep-deprived. They’re low in calories, so you can pop as many as you like without worrying about your weight. Unless, of course, they’re served on a big fat slice of cheese cake.
Which reminds us—if you’ve got a cheesecake fix but can’t afford the calories, mix blueberries with cottage cheese, which is also rich in B vitamins. You get the same combination of tartness, saltiness and creaminess.
7. Wine
We won’t lie: the alcoholic content in wine does give you that mellow, relaxed feeling. But unlike beer (or a bottle of tequila) it offers the health benefit of reducing your risk for heart disease. So go ahead, pour yourself a glass, and toast to a better day.
I've suffered from anxiety and panic attacks for roughly 10 years. I haven't taken any medication for it, I was prescribed Citalopram/Celexa but declined as I thought I was able to manage it on my own. I do have times when I struggle but I've found techniques that help me through. Here are some things that have helped me.


1: Get fully checked out by your Doctor. I have been regularly checked out by my doctor and all tests are normal. This is important, especially if like me you have hypochondriac tendencies. You need to keep reminding yourself of this fact.


2: BREATHE with anxiety and panic we often find that we aren't breathing properly. That leads to symptoms, that lead to panic and the whole cycle continues. Find a good breathing technique that works for you. Always make sure you belly breathe. Some great ones here http://www.calmclinic.com/anxiety/treatment/breathing-exercises


3: Keeping busy. Total mental distraction. Find a hobby, something you love that takes your mind away from you. Painting, photography, knitting, fishing, writing, crossword puzzles, cooking.. anything as long as you enjoy it and it takes your thoughts outside of yourself.


4: Eat well and get as much sleep as you can. A good balanced diet and sleep is important. Anxiety and panic is exhausting. If you're getting a good supply of nutrients and plenty of rest you are preparing your mind and body in the best way possible. Plus it helps to know you are looking after yourself the best you can too.


5: Exercise!! Exercise Exercise Exercise. I can't stress how good exercise is for anxiety. Gentle, not anything too intense. A nice walk a day, kicking a ball around in the park, swimming. It will do nothing but good for your anxiety. Good chemicals go to your brain replacing all those negative ones. It tires you out so you are able to sleep, and you feel so much better physically and mentally after you have done some exercise. 


And 2 other things that have helped me incredibly. 


Take 30 minutes a day for YOU. if you have a busy life, a stressful life take 30 minutes of 'me time' every day. And do something that relaxes you. I would run a bath, pour lavendar oil in, light some candles, put my ipod on and just lay in the warm water and relax.


Knowing you are not alone!! I found people online that I relate to, some have become great lifelong friends. Don't suffer alone, you are not alone. Sharing how you feel, having somebody else have that crazy scary symptom? It's been so much help to me and one of the reasons I started my own support site.


I hope you find this of some help http://www.anxiety-central.com/