How to Relieve Stress

By Beth O'Connor 

Stress happens to us all at some point in our lives. It usually comes about when we find it difficult to cope with some external influence. Stress is good and even useful in some situations, but if you are feeling stress on a daily basis, then it can have serious health and mental repercussions.

Stress can be caused by a work or relationship problem or even a phobia. We can bring on our own stress even in the absence of these external factors - simply when our mind is in a negative state.

When we experience additional pressures, our already high stress levels can spiral out of control and we feel that we can no longer cope. We become not only unproductive but the symptoms, if left unchecked, can morph into other more serious conditions, such as agoraphobia, depression, panic attacks and OCD. So it's important to identify first that you are suffering from stress and then learn how to combat it.

When looking at the causes of stress, we need to think in terms of internal and external causes.

We can think if external stressors as being things that happen around us such as relationship problems, work issues, or simply day-to-day problems.

Internal stressors are caused by ourselves, even in the absence of outside influences. In other words, your own mind is effectively working against you, thinking negatively and projecting yourself into bad situations, which may never even arise. Do you believe you have a negative mindset.

In other words, we can't always control every single outside influence, but we can control how we react to them. We are often unaware that we are the causes of our own stress!

In a recent study by the International Stress Management Association, over half the employees in the study were found to suffer from stress over the course of a year and 25% had time off work as a direct result of stress.

Symptoms of stress

Different people react to stress in a variety of different ways. But the symptoms can include:

• Dizziness;
• Palpitations;
• Headaches;
• Weight Loss;
• Increased heart rate;
• Sore muscles from tension;
• Indigestion;
• Nail or cheek biting;
• Irritability;
• An inability to focus, concentrate or make decisions;
• An inability to get to sleep;
• Anxiety or restlessness.

So it's important to identify these symptoms, what is causing them (external or internal stressors, or both) and to seek help as soon as possible.

How to Relieve Stress

There are a whole variety of methods you can employ to relieve stress.

Depending on the type of stress and its cause, strategies can include:

• abdominal breathing;
• relaxation exercises;
• ensure you are getting plenty of sleep (at least 8 hours a night);
• ensuring you are following a good diet program;
• reducing your alcohol and tobacco intake;
• practising your assertiveness skills;
• following a program of therapy and counselling;
• hypnotherapy;
• positive affirmations and Neuro-Linguistic Programming (NLP);
• organizing your time more effectively and prioritizing your day.

If you are worried your stress may be spiralling out of control and that it may be leading you to more serious conditions, such as depression, then it's important to seek advice from your doctor, who may prescribe medication.

In my own case, I suffered from stress, panic attacks and heart palpitations for 2 years before I followed a self-help program, which gave me the coping strategies I needed to turn my life around. The result is I now have a totally different outlook on life and am able to face challenges head on, rather than dreading and avoiding them as I used to.

And you can too. Please visit my website to find out how to relieve your stress and anxiety, as well as the best self-help treatments currently on the market.

Beth O'Connor is an ex-sufferer providing information on the symptoms, causes and treatment of stress, anxiety and panic attacks. Please visit my No More Panic website to discover the best treatments currently on the market.

Article Source: http://EzineArticles.com/?expert=Beth_O'Connor

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Understanding Anxiety Disorder and Panic Attacks

By Niko Silvia 

Out of all the various mental disorders that can affect people, anxiety disorders are probably the most common. The term "anxiety disorder" includes a large group of different conditions that all have extreme or compulsive anxieties attached to them that affect or disturb the person's emotional outlook or mood. Manifested by disturbances in a person's behavior, physical activity, mood and even train of thought, the state of anxiety is now understood as the pathological counterpart of fears.

Some of the most commonly seen anxiety disorders include a generalized anxiety disorder, social phobias, obsessive-compulsive disorder (OCD), acute stress disorder, post-traumatic stress disorder, a panic disorder either with or without an agoraphobic history and of course agoraphobia with or without a panic disorder history. Additionally, there are other anxiety disorders that are classified as adjustment disorders that display anxious features, anxiety disorders that are induced by substances or medical conditions as well as anxiety disorders that are of a residual category that is more generalized.

The medical definition of a true panic attack is a distinctive period of intense discomfort or fear which is associated with multiple physical and mental symptoms. Some of the symptoms that are experienced during one of these attacks, which can onset quickly and reach an unbearable maximum peak within 10-15 minutes, include shortness of breath, trembling, palpitations, sweating, a feeling of smothering or choking, nausea or gastrointestinal issues, chest pains, chills, facial blushing, hot flashes, tingling sensations and a lightheaded or dizzy sensation. People who suffer from this condition report feeling a fear of losing control, going crazy or even of dying during one of these attacks. In most cases these attacks compel the person to feel a pressing need to flee or escape the place that they are in when the attack comes on, as well as a need to seek medical attention urgently when shortness of breath or chest pain occurs. In most cases such an attack will not last longer than a period of 30 minutes. A panic attack can be identified distinctly by the sudden, episodic and intense nature of the attack itself. It can also be diagnosed by the relationship between the start of the attack itself and the absence or presence of specific, situational elements.

As much as 10% of healthy people have experienced an isolated panic attack every year, indicating that panic attacks are not always a sign of mental illness or disorders. It is also important to note that a panic attack is not solely a panic disorder. Some patients experience panic attacks as par for the course in other depressive or generalized anxiety disorders.

A person can be legitimately diagnosed with a panic disorder if they have experienced at least two panic attacks, leading to concerns about future attacks or making changes in behavior or lifestyle in an attempt to minimize attacks from occurring again in the future. From patient to patient the severity and number of attacks can vary, however the avoidance and concern about repeat attacks is a behavior that is important to a diagnosis. However, it is important to note that a diagnosis cannot be made of the attacks are caused by a general medical disorder like hyperthyroidism or because of a medication or other drug that the patient is taking.

Women are twice as likely to suffer from a panic disorder than men. In most cases, these attacks will commonly begin somewhere between puberty and mid-adult life, rarely beginning for the first time after 50 years of age.

Find out more on anxiety disorder. Get to know the various causes and symptoms. Understand the difference between anxiety disorder and panic attacks.

Article Source: http://EzineArticles.com/?expert=Niko_Silvia
 

Managing Fear of Public Speaking and Related Panic Attacks

By Niko Silvia 

Anxiety before presentations and speeches can be observed in many individuals. Dry throat, dizziness, and stuttering are the normal responses before and during public speaking. But in some cases, people can develop irrational fear of public speaking and go beyond the normal responses. Those who are suffering from fear of public speaking may experience different symptoms such as, extreme anxiety before communicating anything in front of groups, avoidance of the gatherings in which they will have to talk with groups, and physical discomfort (nausea, sweating, hot or cold flushes).

This type of fear induces speech problems. People may stutter, forget words or experience phonological problems during talk. This fear becomes worst when it leads to panic attacks. Panic attacks are an expression of anxiety. When someone loses his control in front of groups or public, he will experience a panic attack. These panic attacks are situational bound panic attacks in which a person experiences an attack when he confronts anxiety provoking stimulus. Individual may experience accelerated heartbeat, sweating, breathing difficulties, chest pain, nausea, dizziness, lack of control over himself, fear of dying, numbness and hot or cold flush during a panic attack. In this case, facing public is anxiety provoking stimulus, which induces the above mentioned symptoms.

We need to manage the fear of public speaking and resulting panic attacks. First, I will focus on managing the fear of public speaking. Usually psychologists talk about management instead of treatment. This is because, various factors contribute in development of psychological problems, and there are strong chances of relapse. There are several things that can reduce fear of public speaking. Practice before speech or presentation is essential. One should learn at least the first portion of presentation by heart. People should keep prints of speech with them to take help whenever they stuck. It is better to use multimedia during presentation, because it helps to maintain the flow of presentation. It can be helpful to deliver the speech in front of family members or friends. One should ask for feedback to enhance skills. Always keep in mind that, the audiences do not know about the area you are presenting in, they are students and you are the teacher who will introduce them on the topic. This will help in reducing the fear of audience.

Now, we will discuss on the ways that can be helpful in controlling panic attacks during public speaking. The first thing is to accept your problem as the problem. Never be ignorant and wait for miracles to prevent you from disastrous public speaking. Accepting will enable you to find solutions for your own problems. Sometimes speakers feel that their hidden anxieties are in the spotlight, and the audiences can see what they are feeling. This is the misconception of speakers. Certain anxieties go unnoticed and the audiences are not interested in embarrassing you at personal levels. Try to be positive in your approach and tell yourself that "I have the ability to accomplish my task, and overcome my weaknesses". Psychotherapy values such self-instruction to enhance self-control over acts. Once, you are able to assure yourself, you can prove your talent to the audience. Anxiety is the thing that makes your processes faster. You can use your aroused conditions positively, and make your speeches and presentations more enthusiastic. If you think that now you will experience a panic attack, you will surely have. When you are feeling aroused, tell your mind that you are prepared to face these attacks right now. In this way, you will be able to manage your fear of public speaking.

Find out more about fear of public speaking. Learn some useful tips to overcome fear of public speaking and panic attacks. Understand everything about panic attacks today. Be in control!

Article Source: http://EzineArticles.com/?expert=Niko_Silvia

Systematic Desensitization - How To Eliminate Phobias

By Niko Silvia 

Clinicians use different psychotherapies to manage anxiety disorders. Systematic desensitization is one of those therapies which have got popularity among psychologist's community for its effectiveness in reducing anxiety disorders. Therapy is effective in reducing symptoms of panic disorder and post traumatic stress disorder. Primarily, therapy has gained popularity through its remarkable effects on reduction of different types of phobias. In phobia, a person becomes highly sensitive toward any stimuli. For example, a person is phobic of dark places, so he develops sensitivity for such places. The purpose of this therapy is to reduce that sensitivity that is, to desensitize the person for dark places. In this way, a person will not feel anxiety when he will face any dark place. The second important thing is that the clinicians induce this desensitization systematically.

There are two important things in therapy sessions. The first thing is that, a clinician accommodates relaxation techniques along with the main therapy. The second thing is that the clinician breaks the therapies in small steps (from least fear provoking situation to most fear provoking situation), and starts achieving target from the least step.

These things are not separate from each other. Relaxation techniques go side by side with systematic desensitization. It is equally important to understand that the clinicians conduct therapy in small steps. They never try to eliminate phobia in a single jerk. There are other psychotherapies that focus on eliminating the symptoms at once by sudden exposure to fear provoking stimulus. These methods are called flooding methods, but clinicians do not recommend such methods because of the potential harm to individual.

At the start of the therapy, clinician makes a list of fear provoking situation. Clinician has no authority to decide which thing is threatening for his client. He makes this list on the recommendations of the client. Client himself verbalizes which situation is most threatening and which is least threatening for him. List of client's fears during systematic desensitization may take the form of a hierarchy.

We will take the example of the person who fears dark places, his hierarchy may include the following steps.

1) Feels fear when think about dark place (this is the least fear arousing situation).
2) Feels fear when goes out of home and there is the possibility to confront any dark place.
3) Feels fear when passes by any dark place.
4) Feels fear when enters a dark place.
5) Feels fear when he has to stay in a dark place for at least five minutes (this is the most fear arousing situation).

When a clinician starts the therapy, he starts from the least fear provoking situation (Feels fear when think about dark place). Clinician asks the client to imagine the situation. When client imagine about the situation, he becomes anxious automatically. At this point, clinician introduces relaxation techniques through verbalization and deep breathing. Clinician asks the client to relax body parts one by one. He verbalizes to client "Now stretch your arms and then loosen them". In this way, clinician directs to stretch and relax different body parts. He repeats the same procedure for all the steps in hierarchy. Client has to practice these steps again and again. In this way, the client becomes habitual of relaxing himself during different fear arousing situations. Finally, clinician asks client to imagine the most fear inducing situation (stay in a dark place for at least five minutes), and when client becomes anxious, he asks him to calm down himself through relaxation techniques. In this way, systematic desensitization eliminates the phobia of the individual.

Find out more about systematic desensitization. Also, learn some useful tips to prevent panic attacks and understand the causes, symptoms and natural remedy that can help you get your panic disorder under control. Learn how to stop panic attacks today. Be in control!

Article Source: http://EzineArticles.com/?expert=Niko_Silvia

Anxiety Symptoms, Causes, and Treatments Explained

There are many stress factors in life that may cause people to experience symptoms of anxiety. At the time that I am writing this article, the economic situation shows an increased level of unemployment, which may produce financial problems and added stress for families. People may get easily frustrated when they have been job searching for a long period of time without many positive results from their consistent efforts. It can be an added burden when an employee loses their benefits along with their job position. They may begin to feel helpless.

In somewhat of an opposite situation, working moms that are really busy can easily become physically and mentally exhausted from trying to juggle their career and family responsibilities. They may also have the added responsibility of caring for their aging parents. It can be a challenge to find enough time to get the proper rest.

You need to realize there are different levels of stress. It is not uncommon for people to feel a little nervous when they are going for a medical appointment, or interviewing for an important job they really want. A traumatic event or major lifestyle changes can cause anxiety. Divorce, death of a loved one, job loss, and health issues are common factors that can make people experience sadness, loneliness, and anxiety.

Symptoms of an anxiety may include restlessness, nervousness, irritability, sleep disturbances, and feelings of fear. People with anxiety may also experience dizziness. They may feel like they have shortness of breath or palpitations. Sometimes, the anxiety lessens or goes away when the actual precipitating stress factors improve. For example, someone that is unemployed might feel more calm, relaxed, and reassured after they get a new job and get settled in with the company.

Another example would be the following: if a person is newly diagnosed with a medical condition, such as diabetes, they may get more education from their doctor about how to treat their disease, possibly with diet and properly prescribed medication. Hopefully, this may help to alleviate any unnecessary fears.

Also, if a family has a major relocation to a new city or town, it may take a little time and effort to get adjusted to their new home, neighbors, school, stores and general surroundings.

However, if anxiety remains ongoing and reaches the level where it interferes with a person's ability to function with their daily responsibilities, it may be considered an anxiety disorder. Unfortunately, people who experience chronic anxiety may have a difficult time performing their work duties or taking care of their routine family responsibilities at home.

The true cause of anxiety is unknown; however, anxiety disorders may be caused by an imbalance of chemicals in the brain. Research has shown that genetics and environmental stress are important factors involved with anxiety. It is essential that a person experiencing anxiety symptoms speak to their physician about obtaining a medical exam to rule out any possible medical cause for their current symptoms. For example, pituitary, adrenal, or thyroid conditions may possibly cause anxiety symptoms.

There is some good news. It may be comforting to know there are treatments to help alleviate or lessen anxiety. Actually, there are easy lifestyle changes that may help anxiety.

In today's busy society, people have a habit of taking on too many responsibilities everyday without balancing their day with some relaxing time just for themselves. If you don't have adequate time to take care of yourself, you might not have enough energy to take care of your family on an everyday basis.

I have seen that when people take care of themselves mentally and physically, they may find they are more productive at their job and with their family responsibilities. It is not unusual for people to put others' needs before their own and they may use too much of their own energy. They may become more prone to the negative effects of stress.

There are positive steps that you can take to better cope with your daily responsibilities. For example, working moms can ask their spouse and children to help with family chores, if appropriate. It is a great habit to schedule a specific amount of time each day just for yourself to relax.

It may be beneficial to treat yourself to a special times during your week for enjoying your hobbies, such as the following: listening to music, watching movies, shopping, dining out with friends and family, and just allowing for enough time everyday for relaxation. Hobbies can be very therapeutic for people experiencing anxiety. Reading, creative writing, yoga, crafting, and gardening are some more relaxing ideas. A real easy way to make your day a little brighter is to take a walk out in the fresh air and sunshine. My favorite way to decrease stress is to spend a little extra time with our family pets. A favorite dog or cat can provide many positive emotional benefits in our lives. Also, support groups can be helpful during stressful times. Friends and family can prove to be great support systems.

As strange as it may sound, I actually feel less stress after I get myself more organized with everything at my home. I find that the more clutter I have accumulated, the more I have a tendency to feel stressed throughout the day. After I clean the house and successfully complete some organizing projects, I feel that I have more control in my life. Often times, I make daily "To Do" lists and cross things off after I complete them. It makes it easier to see my accomplishments. It is rewarding, and it definitely seems to help with time management and productivity. Organize Your House offers some helpful tips about organization.

Living a healthy lifestyle, in general, may be helpful to prevent or lessen anxiety. I have learned that our bodies actually function better when we maintain somewhat of a daily routine. Sleep provides wonderful repair time for the body, and many times we don't get enough sleep. It may be beneficial to try to routinely go to bed and wake up around the same time each day. To read more about sleep information, you may wish to visit my Healthy Sleep Information blog. It provides helpful ideas about how to get good sleep. Maintaining a healthy, balanced diet is also important when we are choosing our daily food choices. A nutritious diet includes fruits and vegetables.

Now, there are also some traditional treatments for anxiety which may include the following: psychological counseling, learning relaxation techniques, biofeedback, or prescribed medications. Counselors may help teach cognitive-behavioral therapy to people with anxiety disorders. People who have anxiety symptoms can learn to replace their negative thought pattern with positive thoughts.

Physicians may decide to prescribe anti-anxiety medications or antidepressants for people with anxiety disorders. Often times, people that are depressed may also experience anxiety symptoms. The doctor may develop an individualized outpatient treatment plan, which may include some counseling. For people with severe anxiety, there are inpatient treatment options that may be helpful for people who are having a great deal of difficulty coping with their everyday responsibilities at work and with their family duties.

Try to remember that people with a positive outlook on life may be able to create their own happiness. Some people are fortunate to be genetically programmed to have an optimistic personality, but we can all learn to view our lives in a more positive way. We can try to create our own happiness by focusing on the positive, instead of the negative!