Man has
never made any material as resilient as the human spirit.
-- Bern
Williams
You have found your way inside
THE TOOLBOX OF PANIC DISORDERS.
The purpose of this page and related
links are to offer you the option of many ways to deal with your
particular problem. You might
want to try one of the items offered or you might want to try working several
at the same time. What ever
you feel comfortable with. After all you know your fears * Anxieties
* Stresses
better than anyone else in this
world. I also feel drugs are not always the answer. You do
need to read the
CAUTION AND ACCEPTANCE OF RESPONSIBILITY below.
I hope you find the tools you need
here.
Email me PLEASE, if you need
more help.
|
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The largest group of people suffering from Anxiety
and Depression are the elderly and people with incurable diseases. I also
found out that the most damaging side effects
of Emphysema and COPD are Anxiety and Depression. The reason being that
the
majority of the people with Anxiety and Depression
are trying to adjust to to living with it. That is where the problem arises.
That's where Anxiety and Depression sneak
in the back door and you never know you have these illness' until they
have done
their damage. These illness' cause us to just
give up and say anything to ourselves and others to justify our actions.
While
at the same time we are loosing ground by ou
lack of exercise, lack of energy and a general "I give up" attitude. The
following
is a simple test you can take to determine if
you have depression. If you answer yes to five or more of these questions
and the symptoms have lasted more than two weeks you should consider consulting
a DR.
1. Feeling of sadness or irritability
2. Loss of interest or pleasure in activities
you used to enjoy
3. Changes in weight or appetite
4. Changes in sleeping pattern
5. Feeling guilty, hopeless or worthless
6. inability to concentrate, remember things,
or make decisions
7. Fatigue or loss of energy
8. Restlessness or decreased activity noticed
by others
9. Thoughts of suicide or death
Anxiety and Depression arn't mental problems they
are illness' that can be treated and restore your productivity and self
worth.
One thing to remember, Emphysema and COPD are
not death sentences but coupled with Anxiety and Depression, that is
untreated, can shorten your life. I can
personally attest to that, I have all four and that is why I joined this
group to save
what I can.. Take care, Cecil
in ARK
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YOU DO NOT
EVER HAVE TO BE ALONE. THIS IS AN ON-LINE SUPPORT
GROUP FOR
ALL WHO SUFFER FROM FEAR, ANXIETY AND PANIC ATTACKS.
Click to
subscribe to Anxiety-L
THIS COULD ALSO HELP IN MORE THAN ONE WAY,
IF DONE REGULARLY.
http://www.olivija.com/exercise/
STOP - SLOW DOWN
- BREATH EASY - PACE YOURSELF
AND CLICK HERE
FOR MORE HELP.
http://www.olivija.com/meditate2/
http://www.olivija.com/meditate/
A WONDERFUL TREATMEMT OF "FEAR"
AND "PANIC" ATTACKS
CAN BE FOUND BY CLICKING ON THE ICON BELOW.
http://www.olivija.com/fearnot/
MORE HELP IS IN THIS ARTICLE AND RELATED URL
ADDRESS.
CLICK ON POSTER GIRL BELOW TO GET THERE.
http://www.olivija.com/depress/
Links to help relieve Anxiety
|
CAUTION AND ACCEPTANCE OF RESPONSIBILITY
Attempting control of anxiety and panic by one's
own methods of breath retraining should be thought of as a relaxation technique.
Breathing effects the entire body, therefore
any change in breathing patterns or techniques can be expected to have
a noticeable effect.
Improvements in our breathing habits have a multitude
of benefits.
No reports have been done that I am aware of,
that attest to the vast numbers of people that have been helped by simple
changes
in breathing techniques learned here.
Anyone using the methods suggested here must
assume full responsibility for him or herself.
This page is intended for educational purposes
only and should not
be
used as a substitute for consulting with a MD or Medical Specalist.
.
Most of the contributors here are not
health care professionals; this page in part is a collection of personal
experiences, suggestions, and practical information. Please remember when
reading this that every person responds differently; and what is true for
some may or may
not be true for you. Although every effort is
made to keep this information accurate, this should not be
used as
an authoritative reference.
------------
You must assume responsibility for the manner
in which you use the information which is provided here.
I will not be responsible in any way for your
use of this material.
Assume all responsibilities and liabilities for
yourself if you use material on these pages.
Otherwise don't use it.
If you have any Chronic Medical condition Check
with your MD before attempted use.
|
15 Ways To Relax
Practice relaxation
techniques such as visualization, progressive muscle relaxation and deep
breathing.
Exercise regularly,
20 minutes per day, three days per week. Exercise releases the "feel good"
hormones into our blood stream,
lowers blood pressure, relaxes muscles and
clears the mind.
Your attitude and the
way you respond to stressful situations is important. You can choose to
let something upset you or not.
You can use a positive attitude to get through
a tough time.
Avoid consuming excessive
amounts of alcohol, caffeine, fats and sugars.
Know your stress signals.
When you're feeling stressed, how does your body react? Does your pulse
begin to race? Can you
feel your heart pounding? Pay attention to
your body language and take steps to calm it down with deep breathing or
leaving
the situation.
Eat healthy. Maintaining
your energy level and having the strength to keep your attitude positive
and your stress under control
relies greatly on putting good fuel into your
body.
Sleep is important
for keeping stress away. When you're well-rested it's easier to focus,
and you have the energy to accomplish
all that needs to be done.
Remember to mentally
pat yourself on the back when you have accomplished something, no matter
how small.
Don't waste your time
and raise your stress level by reliving mistakes. Every mistake is a learning
experience. Learn from it; then
move on.
Laughter is often the
best remedy for stress. Find reasons to laugh. See a funny movie or visit
a comedy club.
When you feel your
temper rising, count to to 10. This will give you time to calm down and
keep you from saying something you
might regret later. If 10 is not enough
time to calm down, keep counting.
Sit in a hot tub or
sauna.
Get a massage.
Enjoy the people in
your life that make you happy. Make time to be with them.
Learn to recognize
what you can control and what you can't. Work to let go of what you can't
control.
.
RECOGNIZE ANY OF THESE?
Stress manifests itself in a variety of physical ailments, including
but, not limited to cardiovascular, gastrointestinal, respiratory,
back and skin problems. But, some signs of stress can be made
more obvious to the people we're with that to ourselves. Here
are some stress warning signs to watch for. If you recognize
any of them, it's time to make changes---i.e., set priorities, get
organized, slow down, and seek professional help, if necessary.
13 Stress Warning Signs
* Exaggerating normal behaviors (e.g., hard workers turn into work-a-holicks;
quiet people turn into loners.)
* Having sleep problems.
*Withdrawing from friends, family and colleagues.
*Working harder, but getting less done.
*Being afraid to make decisions.
*Feeling anxious (tense, nervous, jumpy, unable to relax.)
*Feeling hostile (anger at minor things.)
*Scapegoating blaming others, finding fault, being critical or
hard to please.)
*Having other family members with stress problems (Stress is often
contagious.)
*Having fewer stress free conversations with family and friends.
*Having fights "about everything and nothing."
*Sharing fewer satisfactions with family and friends.
*Denying that anything is the matter.
2 common ways to Create Stress
1. Always expecting that things will go wrong, rather than expecting
that things will go right.
2. Always thinking that you have to do things, rather than thinking
that you have a choice.
WHAT AMERICA DOES ABOUT STRESS
75% of us turn on the tv to help us reduce stress.
66% of us listen to music.
61% of us take a bath or a hot shower.
55% of women clean house (vs. 20% of men.)
54% of women go shopping (vs. 27% of men.)
41% of men get get some exercise (vs. 36% of women)
38% of us scream at someone.
22% of us run to alcohol.
PULL THE PLUG ON STRESS
A recent study of Americans' TV and radio habits concluded that 'news
junkies' feel they live in a meaner world than people who do not
consume so much 'news.'
"news junkies are prone to becoming cynics or pessimists. They
have inflated fears that bear little relationship to the real dangers of
the
world they live in.
The multiplication of news sources, and the fact that we can now get
bad news from every corner of the globe, means that we never
get a break from the 'ain't it awfuls.'
So, try tuning the bad news out for a week. To reduce stress,
simply turn off your TV and radio, and go easy on the news magazines
and www. You'll be amazed at how your world will begin to improve,
and how your free-floating anxieties will decrease.
You don't have to tune out forever. Just take a rest.
Anxiety, even if it is manufactured anxiety, can make us very cranky."
LAUGHTER HELPS US HEAL
Escape and relax. It's not surprising that almost 70% of this
year's newswork TV shows are comedies.
Limit TV viewing to 60 minutes a day or less; and use exercise as another
way to heal, escape and relax.
.
|
Breathing balances mind and body:
Breathing for Balance:
With out breath we cease to live... Without conscious
deep breathes especially in times of stress we cease to live with our
bodies in balance. Breathing is a key element
to eliminating stress and restoring balance and lightness to our beings.
My
mother's hospice nurse would always say remember
to breathe... It was a simple suggestion with profound results.
When life is going well it is important to pause
breath in the fresh air and the aroma of happiness and contentment. When
life is rough and uncomfortable, our breathing
is a very useful tool to restoring balance. It is a simple way to quiet
the mind
and meet the challenges that are facing us.
If you change your perception you change your
experience. This is a lesson that has been very important for me to learn,
both in my personal and business life. When we
are harried, wrapped in negative thoughts and the stresses of life it is
important to STOP. Take some time to breathe
and change our perception, view things from a new prospective. Open to
what we are being shown. Don't judge things to
be good or bad just look at what is occurring. Practice a moment of
detachment and breath. You may not like what
is occurring but if you change your perspective you will change your
reaction and gain valuable insight into things
that
are happening in your life. When we tense we limit our breathing and our
bodies ability to deal with the physiological
reactions that are brought on by negative thoughts. Head aches, increased
heart rate, stiffness and tightening of our muscles,
adrenaline and other chemicals being released into our body, variations
in skin temperature with cold sweaty hands, or
flushed faces. Breathing is fundamental to our existence. With awareness
we can increase our control of our Breathing,
using it as a tool to help us in stressful situations.
Bellow are some breathing techniques that I have
found very useful.
Clensing Breathes
~~~~~~~~~~~~~~~~
Sit with your feet flat on the floor with your
shoulders down or stand with your back straight and your shoulders relaxed.
Take in as much air as you can through your nose.
As soon as you have inhaled breathe all the air out through your nose.
Don't pause in-between breathes. Keep your breathing
smooth, centered, and gentle. Let the air flow out of your body
don't force it. Continue this exercise for 20
breathes.
Deep Breathing
~~~~~~~~~~~~~~~
This breathing exercise is very helpful to calm
and center you before making important decisions, facing emotional times,
or entering meetings that make you feel uncomfortable.
Sit with your back straight, shoulders down and relaxed, and your
feet flat on the floor. Breathe in as much air
as possible through your nose in a slow deep breath. Slowly exhale through
your nose. Count slowly to three and repeat the
exercise six more times.
Centered Breathing
~~~~~~~~~~~~~~~~~
Sit with your back straight and your shoulders
relaxed. First take 5-6 deep breathes in through your nose and out through
your mouth. These should be deep belly breathes
using your diaphragm. Cover your right nostril with your finger and
slowly breath in through your left nostril for
a count of four. Hold for a count of 2 and switch your finger to the other
nostril. Slowly exhaling through the right nostril.
Repeat this 5 times then repeat the deep breaths and then this exercise
once more.
TEN COMMANDMENTS OF PD
..
1.) It does not matter if you feel frightened,
bewildered, unreal or unsteady. These feelings are nothing more than
an
exaggeration of the normal bodily reactions to
stress.
2.) Just because you have these sensations does
not mean you are very sick. These feelings are just unpleasant and
frightening not dangerous. Nothing worse will happen to you.
3.) Let your feelings come. They have been in
charge of you, you have been pumping them up and making them acute.
Stop pumping. Do not turn away from panic. When
you feel the panic mount, take a deep breath and, as you breath
out, let go. Keep trying. Stay there almost as
if you were floating in space. Do not fight the feeling of panic.
Accept
it. You can do it.
4.) Try to make yourself as comfortable as possible
without escaping. If you are in a street, lean against a post or
store wall. If you are at the cosmetics dept.
store find a quieter counter or corner. If you are in a boutique, tell
the salesperson you do not feel well and want to sit for a while. DO NOT
jump into your car and go home in fear.
5.) Stop adding to your panic with frightening
thoughts about what is happening and where it might lead. Do not
indulge in self pity and think, "Why can't
I be like all the other normal people? Why do I have to go through all
this?" Just accept what is happening to you.
If you do this, what you fear most will not happen.
6.)Think about what is really happening to your
body at this moment. DO not think,"Something terrible is going
to happen. I must get out." Repeat to yourself
" I will not fall, faint, die or loose control."
7.)Now wait and give the fear time to pass. Do
not run away. Others have found the strength. YOU WILL TOO.
Notice that you stop adding the frightening thoughts
to your panic, the fear starts to fade away by itself.
8.) This is your opportunity to practice. Think
of it that way. Even if you feel isolated in space, one of these days
you will not feel that way. Sometime soon,
you will be able to go through the panic and say " I DID IT", Once
you say this, you will have gone a long way towards
conquering fear. Think about the progress you will have made.
YOU ARE IN THE SITUATION!!!
9.) Try to distract yourself from what is going
on inside you. Look at your surroundings. See the other people on
the street , in the bus wherever you are. They
are with you not against you.
10.) When the panic subsides, let your body go
loose, take a deep breath, and go on with your day. Remember,
each time you cope with panic, you reduce your
fears.
.
|
Calming Breath
Technique
This is a simple breathing exercise, to be practiced
every day. It is useful in stressful situations, or when you feel
threatened, for it help you to remain calm, and
to relax. It is presented in three easy steps. Start with the first
step, until you've mastered it. Then progress
to the next step. Once you have reached the third step, you will
have learned the Calming Breath Technique.
Preparation
Wear loose fitting attire, so that you are comfortable.
Make sure that you can breathe through your nose. If you
have a cold, do not practice this exercise until
you can breathe clearly.
Step One
Lie flat on your back. Put one hand on your stomach,
and the other hand on your chest. Relax. Inhale so that the
hand on your stomach rises, while the hand on
your chest is still. Exhale so that the hand on your stomach goes down
again, and the hand on your chest remains still.
Repeat for 5 breaths. Now, when you inhale, breathe in so that the
hand on your chest rises, while the hand on your
stomach is still. Exhale so that the hand on your chest goes down
again, while the hand on your stomach remains
still. Repeat for 5 breaths. Alternate between stomach and chest
breathing for 5 minutes. Make sure you've mastered
this step before moving on.
Step Two
This step combines stomach and chest breathing
into one breath. This is the Calming Breath. Lie flat on your back.
Put one hand on your stomach, and the other hand
on your chest. Relax. Begin by stomach breathing. When you feel
you can't inhale any more in this manner, switch
to chest breathing, until the upper part of your lungs are filled. Then
exhale by chest breathing first, progressing
to stomach breathing so that you empty the lungs fully. Repeat for
5
minutes. Breathe slowly. If you feel dizzy,
slow down, you are breathing too fast. If you are out of breath, you are
breathing too slowly. Listen to your own body's
messages. If you are having difficulty distinguishing chest breathing
from stomach breathing, go back to Step One.
Step Three
Stand or sit with your back straight.
Use the Calming Breath and follow this pattern.
You will have to count the rhythm in your head. I will teach you the
rhythm 4-4-4. Count to 4 while inhaling, hold
your breath and count to 4, then count to 4 while exhaling. Once you've
mastered this you may use a 4-4-4-4 rhythm is
you prefer. It adds and extra step of holding your breath after exhaling
and counting to 4. Take care not to hold your
breath too long. Again, listen to your body. Repeat for 5 minutes, or until
you are calm. Practice so that the Calming
Breath becomes effortless, and inaudible. You should breathe no louder
than usual. Once you have mastered the technique,
it should be invisible to the untrained eye, making it useful in
almost any situation.
More breathing techniques found here
"PRAYER FOR PANIC ATTACKS"
This morning, as soon as my mind woke up, I placed
myself in God's arms. The first thing, before I was barely awake,
I pictured myself climbing up into God's lap,
and asking to be held, arms completely around me, embracing me wholly,
surrounding my entire body. I can feel myself
being accepted without question into a safe place. God's arms reach around
me and cover my whole body. I feel comforted.
I feel safe from anything and everything that is happening in the world.
I
am immediately protected from all my fears and
worries. I am in the safest place in the world. I relax there and feel
the
protection, the unconditional acceptance. I go
there to escape anything that I am worried about. I go there first thing
in the
morning when I am feeling that the world is not
a safe place. I go there when I am short of breath or having pain or
discomfort. He kisses my "owies" to make the
hurt go away. I crawl up into God's lap like a small child gets into the
favorite family chair, oversized for the child,
sinking deeply into the soft cushion comfort all around me. I am securely
enclosed in pillowy comfort. I feel like a child,
secure from any expectations. I leave my adultness far behind somewhere,
and I have no expectations to figure anything
out, nothing I must solve, no problems to fix, no important decisions to
make.
I am comfortable and secure. God reassuringly
embraces me all around my body, as the soft cushiony comfort engulfs
me. God gently reminds me that I can stay as
long as I like. I feel the peace of being completely protected and taken
care
of, and I stay as long as I like, in the comfort
of knowing that he is mine and I am his.
THANK YOU HEAVENLY FATHER FOR BEING HERE FOR
ME.
Three
important steps to recovery are:
1. Knowing that you are not alone in your
suffering,
2. There is a logical and understandable reason
for Panic Disorder symptoms
3. Others have succeeded in recovering.
>>> >0=====================================================0<
<<<
"For God hath not given us the spirit of fear;
but of power, and of love, and of a sound
mind." -- 2 Timothy 1:7
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Last Edited on 6-10-2006
